


Health and Life 



Health Methods 



Modern Discoveries 
Relating to Food 



RULES FOR MIND DEVELOPMENT 
EFFICIENCY AND SUCCESS 

SIXTH EDITION 



Many times the reading of a good book has made the J or tune 
of a man or women, or has decided their way in life. — EMERSON 



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INDEX 



SOME COMMON SENSE FACTS 



Page 

Cause of Constipation 6 

Remedy for Constipation 7 

Table of Mineral Contents of 

Foods 110 

Cause of Wasting or Decline ... 40 

Stomach Complaints 7 

Dyspepsia 25-52 

Diabetes 8 

Diabetes and Fasting 8 

Diabetes, Diet for 15 

Health Notes 50 

Do Medicines Cure? 70 

Health Hints. 71 

Spring Medicine 73 

Partial Fasting .8-13-15-16-17 

Partial Fasting not difficult .... 17 

After Fasting 19 

Total Fasting 18 

Light Lunches 57 

Eating Too Much 5 

Proper Diet Regulation 17 

Catarrh u 30 

Rheumatism 19-21-25 

Gall Stones 36 

Gall Stones, Operations 36 

Insomnia 55 

Run-down Conditions 12 

Dangerous Medicines 30 

When to Consult Your Doctor. . 9 

Weak Babies 35 

Why Some Persons are Thin ... 31 
Directions for Taking Olive Oil . 34 

Patent Medicines 29 

Wonders of Olive Oil 33 

Olive Oil and Health 34 

Olive Oil and Gall Stones 36 

Olive Oil Cocktail 35 

Olive Oil, Important Facts 37 

Raw Vegetables 32 

Garlic — Its Virtues 19 to 25 

Raw Grain Method 67 

Breakfast Cereal 68 

Massage 27 

Magnetic Massage 28 



Page 

How to Heal Cracked Skin 30 

Ingrowing Toe Nails 29 

To Reduce Weight 31 

To Gain Weight 32 

Internal Baths 47 

To Fill Up Hollow Places in 

Face or Body 40 

For Athletes 37 

The Eyes. 50 

Eye Exercise 50 

Eye Massage 51 

Beauty Facts 40 

Face Powders .' 45 

Alcohol 23-41 

Oxide of Zinc 46 

Complexion 43 

Complexion and Food 45 

To Beautify the Skin 44 

Hair Restorer 41 

Hair Dyes 42 

Food and Health 95 

Food, Remarkable Facts 61 

Whole Grains 62 

Food Value of Pecan Nuts 47 

Ripe Olives 49 

How to Keep Fit 79 

Water in Which Vegetables are 

Cooked 69 

Food Preservation 99 

Common Sense in Food Selec- 
tion 101 

Food Preparation and Serving. .111 

Menus for Daily Use 113 

Foods of Animal Origin 115 

Nuts and Vegetable Oils 118 

Cereal Products 120 

Whole Wheat and Graham 

Flour _ 123 

Wheat Preparations 125 

Rye Flour 128 

Corn Meal and Corn Products. . 128 

Rice 130 

Oatmeal „ 131 

Barley, Buckwheat, Vegetables 132 



INDEX— Continued 



Page 

Fruits 133 

Sugar Products 135 

Beverages 138 

What the Mother Should Eat.. 71 
Remedy for Nursing Mothers . . 73 
Why Do Young Mothers Lose 

Their Teeth? 71 

Why Teeth Decay 71 

How To Prevent Decay 71 

For Nursing Mothers 73 

Dont's for Health 52 

Deep Breathing 54 

Exercise 53 

The Itch..... 72 

Impure Breath 51 

Chapped Hands '. . . . 73 

Stop a Cough 73 

Acute Indigestion 74 

Emergency Cabinet 74 

Inhaler 75 

Pile Ointment 74 

To Cure a Cold 75 

About Razors 76 

How To Obtain Whole Grains. . 67 

Natural Rice 64 

About this Book 4 

Grinding Mills 67 

Explanation of the Wonderful 

Principle of Success 143 

How To Develop 145 

The Wonderful Principle of 

Success 148 

How To Be Successful 149 

What Is Success? 149 

How To Discover Your Own 

Ability 151 

Character 151 

Thought and Its Influence 152 

Train Your Children To Think 

Right 154 

How To Make and Keep 

Friends 155 

Fear 156 

Initiative 157 

Will Power 157 

Intelligence 157 

Salesmanship 158 



Page 

The Person Who Rises 160 

Education 161 

Refinement 162 

A Good Appearance 163 

Efficiency 163 

How To Obtain a Situation. . . . 165 

Opportunity 166 

Luck 168 

Economy 168 

Perseverance 169 

Memory 169 

How To Write Letters 171 

System 175 

Business Success 176 

Tact 176 

Politeness 176 

Perseverance 177 

False Pride 177 

Common Sense 177 

Love Your Work 177 

Consider the Feelings of Others 178 

How To Improve Yourself 178 

Concentration 179 

Promptness 180 

Regular Habits 181 

Dissipation 181 

Positiveness 182 

Your Health 182 

Good Habits Necessary for 

Success 183 

Self Control 167-184 

Careful Speech 185 

Good Breeding 185 

The Sub-conscious Self 146 

How To Advertise 186 

A Simple Way To Determine 

Cost of Doing Business 190 

How This Book Came to be 

Written 195 

A Necessary Explanation 196 

Where to Obtain Articles Men- 
tioned in this Book 199 

Sayings of Prominent Men 198 

Paralysis and Food 26 

Blood Pressure 23 

Plethoric Condition 26 

Feeding Children 65 



For generations mankind has been taught about germs, 
bacilli, drugs and diseases. We have never studied Health. 
We have become accustomed to the shutting of our eyes and 
the opening of our mouth to take something for what ails us. 
The past, like the present generation, know much only about 
Drug Doctors, Drug Schools, Drug Stores, Drug Hospitals and 
Drug Laws. We should and will know more about "living 
somethings' ' (instead of taking something) for what ails us. 

DR. ALZAMON IRA LUCAS. 



This Book is a compilation of Modern facts regarding HealtL 
Food, Exercise and Mind Development. 

For the benefit of Progressive Americans. 



Published by 
GEO. CALLAHAN & CO. 

218 Front St. 
New York, N. Y. 



FOREWORD 



This book is offered to meet a want for information about 
Drugless Healing, the modern discoveries about Food and its 
proper use — and about the Wonderful Principle of Success 
and its development. 

It tells about Fasting and Partial Fasting. The wonder- 
ful results of these methods. Gives other methods. 

Tells how just ordinary food can restore health after the 
system regains its natural tone, by proper hygiene. 

Tells in one volume all about the Wonderful Principle of 
Success that all normal persons have within themselves; that 
with development gives the ability to rise, to overcome dif- 
ficulties, to be successful, to reach your highest aims. 

In a clear and direct way, without obscuring the subject 
by a waste of words, these important facts are given. 

Health— Food— Self Development 
Three Books in One 



TELLS THE RIGHT WAY TO 
EAT, LIVE, THINK AND ACT 
TO BE WELL AND SUCCESSFUL 



Health is more to be desired than riches. 



SOME COMMON SENSE FACTS 




HE world is full of persons in ill health. The really 
sound, strong, vigorous person, either man or 
woman, is rare. Why is this so? One very im- 
portant reason is that most persons do not regard 
the simple, ordinary rules of health. 

If all persons lived naturally and ate naturally — if they 
used the food that Nature intended we should eat, there would 
be but little sickness, certainly not the many modern com- 
plaints caused almost entirely by wrong eating, or a lack of 
something in our food which the system needs — or an excess of 
something it does not need. 

The most universal cause of ill health is just eating too 
much. Nearly all persons eat much more than their systems 
require or the stomach can properly digest, with the result 
that the stomach becomes disordered and the bowels con- 
stipated. This almost immediately brings on other troubles, 
and the individual is out of condition. 

Even if persons do not eat too much, ill health often comes 
from eating foods that have not all the necessary elements in 
them to keep the body in working order. The body requires 
sixteen to eighteen chemical elements that nourish the muscles, 

5 



nerves, bones and the brain. Unless the food contains these 
essential salts, phosphates, vitamines, etc., the system suffers 
from the absence of them. This is a matter that most persons 
do not regard or pay any attention to, or have any knowledge 
of the fact that modern foods are, many of them, entirely Iack- 
J ng in the elements that the body must have to keep in health . 

Our bodies consist of a definite arrangement of chemical 
elements — such as Sodium, Calcium, Potassium, Magnesium, 
Iron, Phosphorus, Sulphur, Chlorine, Silicon, Iodine, and with 
these are other elements and combinations of chemical sub- 
stances. These same substances exist in the food we eat if a 
proper selection is made. 

The constant daily waste of the body requires the con- 
tinual replacement of these substances, and they cannot be 
supplied unless our food contains them. 

If instead of eating bread made of fine, white flour, all 
persons ate none of this, but used bread made of the entire 
grain, genuine whole-wheat bread, the sickness of the world 
would probably be largely reduced by this one simple change. 
If less meat and more vegetables and fruit were eaten, this 
also would greatly increase the number of healthy persons. 

The reason for this is that grains in their natural state 
contain the essential chemical elements that the body must 
have to keep in healtlv — while modern white flour from which 
the outside coating of the grain is rejected by the miller, does 
not contain all of the elements of the whole gram. 



CONSTIPATION 



There is probably no state of the system that causes so 
many diseases as constipation. If the bowels do not carry 

6 



off the waste material, the whole body suffers; it is poisoned 
by the matter that is retained too long, and the entire organism 
is clogged; the result is ill health. Constipation is often caused 
by improper food. In fact, it is often the chief cause. 

Constipation can be relieved almost at once in the great 
majority of cases by taking Pure Olive Oil. It is considered 
more effective than laxatives and gives permanent benefit which 
laxatives do not. ' 

STOMACH DISORDERS 

When stomach troubles appear and show signs of becoming 
chronic, a very simple and easily followed way to almost at 
once regain the usual health is either to fast completely for a 
day or two, or longer, until the stomach gets in normal condi- 
tion — or to use the Partial Fasting Method which is explained 
further on. 

The marvelous effect of fasting is almost unbelievable. 

Those who have been restored to health by this simple 
method testify to its wonderful benefit. 

The complete method will be explained further along in 
this book. 

Some complaints are entirely cured by a sufficiently long 
fast, and after the fast, correct eating. 

FASTING IS NATURE'S OWN REMEDY 

It gives the organs of digestion a chance to rest and 
recover. All animals when sick will not eat. 



ABOUT DIABETES 

A Doctor's Opinion on Fasting 

A prominent New York physician wrote a long article 
published in one of the New York papers on the great benefit 
obtained by total fasting for a short period, and afterwards a 
carefully selected diet — continued for a longer or shorter time — 
for persons suffering from diabetes. He explained that fast- 
ing caused the organs of the body to resume their natural 
functions, the going without food cleared the system and 
enabled it to throw off the disease. He did not claim, however, 
that it was a positive cure in all cases, but a definite relief, aided 
by a correct diet after fasting. 

Many physicians recognize the great benefits from fasting 
and direct their patients to not only regulate the diet, but 
sometimes to fast from one to three days, or longer, especially 
for diabetes. Persons with this complaint should ask their 
doctor to direct their fasting according to each case, which 
only the doctor can advise. 

It certainly is worth trying. Just to fast for one, two or 
three days or longer — a total fast — taking no food, but plenty 
of water. 

Many persons have fasted as long as eight days with 
perfect safety. Some can fast much longer and keep strong 
and "fit." 

No special directions are needed. Just go without all 
food and drink only water. In some cases diluted orange or 
lemon juice can be used when thirsty. 



WHEN TO CONSULT YOUR DOCTOR 

Not all complaints can be cured by fasting, although 
its really marvelous results show almost at once in most com- 
plaints. 

When persons are threatened with illness, even if it is only 
what appears to be a slight stomach trouble, it may be the 
symptom of some more serious complaint. Therefore it is 
always best before attempting any self-treatment of any kind 
to consult a good doctor. This is always the wisest plan. 
But care should be taken that the doctor is one of experience 
who can properly diagnose the case and give proper treatment. 
If the doctor does not benefit you, do not use medicines or 
nostrums you know nothing about. It is seldom wise to doctor 
yourself with drugs. Patent medicines rarely possess any real 
therapeutic virtue, and even if some particular remedy may be 
good for some cases it may not be for yours. It might do 
serious harm. If a good honest doctor has not cured you, then 
you might try to cure yourself by just a common-sense treat- 
ment of giving the stomach a rest. By either complete fasting 
for one or two days or longer, or try the Partial Fasting Method 
explained in this book. 

Some instances of wasting or weakness are caused by 
non-assimilation of the food, which cases might be benefited 
and the stomach brought into normal condition (if medicines 
have failed) by combining the Partial Fasting with the taking 
of Pure Natural Olive Oil as explained in this Treatise. Many 
doctors finding that medicines do not give the desired relief 
recommend a restricted diet and often in such cases advise the 
use of olive oil. 

9 



With stomach trouble may persons find that ordinary 
olive oil is nauseating in taste, and repeats — they therefore 
find it difficult or impossible to use it. In such cases only the 
first pressing Virgin Oil should be used. The pure cold pressed 
oil is so delicate and fruity in taste that it is agreeable to take 
and does not repeat. 

In severe cases of wasting and stomach troubles, physicians 
almost always recommend taking olive oil. It is more agreeable 
than cod liver oil and much less in cost, and wonderfully 
nourishing. 

Much has been written in various books about the remark- 
able effects of fasting, but the directions given are often either 
very vague or too severe for most persons to follow. 

That fasting produces remarkable results is proved by 
the evidence given in various publications. It is a well-known 
fact that the famous Dr. Tanner stated he got well of heart 
disease, rheumatism and obesity by just fasting. 

This book will explain a simple and easily followed plan 
that has done wonders for many who have tried it. 

In the first place it must be understood that most persons 
who suffer from stomach troubles have brought them on by 
eating more than their systems required or could digest, or 
by eating food that did not contain all the elements of nutrition 
the body needs. (See Table of Chemical and Food Values on 
page no.) Others suffer from overwork or worry, causing 
a run-down condition which brings on other troubles. In 
many cases, improvement will be noticed at once if the stomach 
is given a rest by eating less, by fasting partially or completely 
for a longer or shorter time. 

10 



Many human ills could be avoided by eating less, or by 
a careful regulation of the diet. It is a simple matter to try 
it and note the result. 

Some writers on this subject direct that persons fast for 
from one to several days to get their systems in order by 
giving the digestive organs a complete rest. Just a complete 
fast. 

This is effective in many cases, and a benefit in nearly all, 
but some persons find a total fast very difficult, some think it 
impossible. 

Before explaining the way to regulate your eating to get 
better health, it should be understood that at first there may 
be discomfort in being hungry, but persons desiring to be 
relieved of indigestion and other ailments, so that they may 
later enjoy the normal relish for food, will be willing to make a 
trial, especially as physicians and food specialists agree that 
fasting is often of very great benefit when medicines have 
failed. 

The desire for food — hunger — will, of course, come — and the 
temptation to eat will be almost irresistible — but not impos- 
sible to overcome. 

The Partial Fasting method has given relief in very serious 
cases. 

It has the very great advantage that no harmful medicine 
is used and no special food is required except to avoid all white 
flour foods, white rice, etc. 

Persons often cause great injury to themselves by taking 
medicines that are advertised to cure various complaints, 

11 



These medicines may not be at all suitable for their cases 
and, even if they do no harm, can do no good. But often 
serious harm is done by the so-called patent medicines, as any 
doctor will tell you. 

Nearly all doctors recommend fasting under certain cir- 
cumstances, and many books have been written on the subject. 
But none have given the combination of the olive oil and 
fasting before this book put it before the public. 

For anyone with stomach trouble, indigestion, gall stones, 
constipation, run-down conditions, nervousness, weakness, wast- 
ing, pulmonary complaints and many other ailments, it works 
wonders. It needs only a trial to convince the most skeptical. 

For these complaints physicians frequently recommend it. 

If we were really skilled in eating we could lengthen our 
lives by many years through the proper selection of our food. 
We could add fifteen years to a child's life if it were properly 
fed during childhood.— DR. HARVEY W. WILEY, former 
chief chemist, United States Department of Agriculture. 

In order to give the laborer the chance of longer life we 
must shorten his working hours and give him more chance to 
get into the open air and have some recreation. — DR. WOODS 
HUTCHINSON, well known physician and writer. 

Will power is a wellspring of vitality that checks for a 
time even lethal changes in the body, and undoubtedly is one 
of the most important factors for the prolongation of life. — 
PROFESSOR JAMES J. WALSH, of Fordham University. 

Light diet, sobriety, considerable muscular exercise and 
continence are the means by which longer life may be at- 
tained. — PROFESSOR WIDAL, famous French scientist. 

12 



CURES BY FASTING 
Hereward Carrington Gives the Credit to Pioneer Advocates 

To the Editor of The New York Time's: 

In the Sunday edition of your paper there is an article 
devoted to the "Radical New Method of Treating Diabetes" — 
the so-called Allen plan — now being carried out by the Rocke- 
feller Institute. This plan, it is said, "upsets old traditions," 
and is being given a thorough test at the Rockefeller Institute. 
The new method of treatment consists, for the most part, in a 
fast of short duration, followed by a restricted diet devoid of 
fats, the object being to keep the patient thin. The innovation 
consists, we are told, in the application of fasting to the cure 
of this disease. It has been shown that fasting two or three 
days "causes the dextrose to disappear from the tissues"; 
"fasting reduces the sugar"; and that, "contrary to all ordi- 
nary expectations, even patients who at the start were weak 
and emaciated, bore the fasting well. They gave the impres- 
sion, thin as they were at first, that they had been suffering 
more from auto-intoxication than from lack of nutrition." 

In this connection, may I be permitted to point out that 
this discovery is not altogether new or so revolutionary as it 
has been thought by many, even by the medical profession? 
As long ago as 1902, I myself studied a case of diabetes, and 
watched its cure by fasting, which I then advised. In this case, 
the patient fasted for twenty days, taking nothing but water, 
and the cure was so complete that a physician, living in another 
city, refused to believe that the "sugar specimens" sent him at 
the beginning and end of the twenty days were from the same 
man! 

13 



Those of us who have advocated fasting for years will be 
glad to see this method of treatment come into its own; and 
very glad to see it endorsed by so reputable a body as the 
Rockefeller Institute. However, it is somewhat bitter to re- 
member that the real pioneers in this, as in every other reform 
of the kind, should never have received their due recognition, 
but only scoffs and ridicule; and that the entire credit for the 
"new discovery" should be assumed by others who, later on, 
reperformed the same experiments and reintroduced the same 
methods! Who, nowadays, have ever heard of Drs. Graham 
and Trail? And yet they were the originators in this country 
of the reformed diet and water cure, respectively — methods 
which medical science has now accepted fully, though in their 
day they received only abuse and ridicule for advocating such 
methods. Similarly, one cannot help but notice that those of 
us who for years have advocated fasting for the cure of disease 
— Dewey, Hazzard, Haskell, Sinclair, and myself — have re- 
ceived similar opprobrium; and yet the medical profession is 
coming around, more and more, to this method of treatment, 
and admitting, one by one, the fundamental principles upon 

which the fasting system is based. 

HEREWARD CARRINGTON. 
New York, February 13, 191 6. 

(The above is by special permission of Dr. Carrington.) 
If the plain and simple method shown in this statement is 
used, there can be no question of the benefit derived from fast- 
ing, not only in diabetes but in many other complaints. 

All writers on this subject, and physicians who recommend 
fasting, claim that nearly all complaints are benefited if not 
entirely cured by this method or by a restricted diet or Partial 
Fasting as explained here. 

14 



DIET FOR DIABETICS 

Avoid bread, especially white bread, potatoes, and all 
starchy foods, turnips, carrots, parsnips, and most sweet 
fruits. Eat a reasonable amount of meat, soups, green veg- 
etables, milk, cream, cheese, eggs, butter. Tea and coffee 
without sugar may be taken. Eat bran bread, gluten bread, 
almond biscuits, and toasted whole wheat bread. 

Alcoholic stimulants should be avoided, but if used should 
be wines containing little or no sugar, such as claret, burgundy, 
brandy, bitter ale. Thirst may be mitigated with iced water 
or slightly acidulated with phosphoric acid. A diet of skim- 
med milk is used with advantage — eight to twelve pints in 
twenty-four hours. 

THE PARTIAL FASTING METHOD 

Eat only one meal each day. On rising in the morning, 
or as soon as convenient, take two tablespoonfuls of natural 
olive oil (the kind that has not been subjected to any process 
or chemical treatment — the cold pressed natural oil). Eat no 
breakfast, take no food of any kind until the evening meal. 
Water may be taken as much as desired, in fact the benefit is 
greater if plenty is used, but not directly after taking the oil. 
At noon, if convenient, take two tablespoonfuls of the olive 
oil, or more if desired, even as much as a wineglassful alone or 
mixed with grape or fruit juice, as preferred. At the evening 
meal, eat what you prefer; avoid overeating. At bedtime, take 
two tablespoonfuls of olive oil. 

The most convenient way to take olive oil is to pour it 
from a bottle into a glass and drink from the glass. It tastes 

15 



better this way and is much pleasanter than using a spoon. A 
large wineglass or small tumbler should be used. Teaspoon 
doses are little if any use. The quantity is too small to be 
effective. 

If this simple plan is used, an almost immediate relief from 
stomach trouble will result, and no medicine is needed. If, 
however, a person is seriously ill, a good doctor should be con- 
sulted, as there may be other troubles besides indigestion 
or constipation. 

In most cases, however, the diet and fasting .plan can be 
followed with the doctor's approval, and with most gratifying 
results. If persons object to or cannot take olive oil it may 
be omitted, but for those who can combine the two methods 
it is much better to do so, especially as the discomfort of feeling 
hungry is removed by the olive oil, which is the most perfect 
and digestible of all foods. Many who have used olive oil to 
overcome a run-down cpndition, pronounce it superior to cod 
liver oil or any emulsion. 

Even if the most expensive olive oil is used it is much 
cheaper than cod liver oil or any medicines. 

No special diet is necessary except in diabetes — only 
avoid foods that are mostly starch, such as white bread, white 
rice, etc. Use food made from whole grains and eat veg- 
etables and fruits. 

If the reader has studied any of the books on fasting he 
or she will observe that this is an entirely different way to pro- 
mote good digestion and good health. If the food is properly 
digested and the bowels perform their functions properly the 
system in most cases returns to its normal healthy condition. 

16 



Nearly all diseases come from non-assimilation of food and 
clogged intestines. Get them in order and most human ills 
disappear. 

PROPER DIET REGULATION 

The eating of proper food — more fruit and vegetables and 
less meat — with occasional fasting or partial fasting, will do 
more to regulate the health and keep the system in good con- 
dition than the attempt to treat oneself with patent medicines. 
If you need medicines, get the advice of a good physician. 

WHAT THE PARTIAL FASTING METHOD DOES 

The Partial Fasting Method gives relief in other com- 
plaints besides stomach and intestinal troubles — and Total 
Fasting for from one to four days — or more in some cases — 
will give relief that is almost unbelievable until tried. It is 
wonderfully effective in stomach and intestinal disorders, con- 
stipation, malnutrition, kidney, liver and bladder troubles, 
nervousness, gall stones, gravel and in some forms of functional 
heart complaints its relief seems like a miracle. 

FASTING NOT REALLY DIFFICULT 

At first the fasting may be difficult. Some persons think 
they feel badly if they miss a single meal, but this is due more 
to habit than any real effect it has, and soon ceases to annoy 
if the plan is persisted in. After one or two days no discomfort 
is felt, but the improvement in health is so decided that it over- 
comes the inconvenience of a little feeling of hunger. The 
annoying sense of fullness and pain accompanying indigestion 
soon passes away and the stomach accepts food and digests 

17 



it. If persons will eat less meat and more vegetables and fruits, 
their health will be greatly benefited, especially while following 
the fasting or partial fasting plan. It takes but a few days to 
convince almost anyone that this plan gives wonderful relief. 

Eat only one meal each day. 

DON'T EAT BETWEEN MEALS 

One very important matter must be brought to the atten- 
tion of those who try Partial Fasting. Don't attempt to try 
this plain unless you do it conscientiously. It will be of no 
effect or benefit if you eat a little now and then "between meals." 

Follow it strictly or not at all. 

TOTAL FASTING 

Total Fasting cleanses the system of all impurities and 
clears the blood. It causes the body to expel poisonous mate- 
rials and puts the organs in normal condition. 

If after fasting — either Total or Partial — care is taken to 
eat the right kind of food, as previously mentioned, persons 
can keep in normal health. Only proper selection of everyday 
food is required, such as whole wheat bread, shredded wheat 
biscuit, whole wheat crackers, a reasonable amount of meat, 
vegetables and fruit. 

If attention is given to this, there is no need for any other 
or special foods. 

All this can be done at home and avoid the great expense 
of food sanitariums where practically the same methods are 
used as you can use at home. 

18 



AFTER FASTING 

After a long or short Total Fast care should be used not 
to overeat at first. Only a moderate amount of food should 
be eaten on completion of a fast of twenty-four to forty-eight 
hours. 

If the fast is longer than three to four days only milk 
should be taken on breaking the fast — a glassful at a time at 
about half hour intervals for from one to three hours before 
solid food is eaten. If a total fast is too difficult try the 
Partial Fast. 

Persons who are ill with the everyday complaints of in- 
digestion and constipation, who do not think they need a 
doctor, can almost always regain health by a reasonable atten- 
tion to diet or partial fasting as explained above. Its effects 
are so immediate and plain that once tried the plan will be fol- 
lowed each time an attack causes discomfort. 

The Partial Fasting Method has produced such results 
that too much cannot be said in recommendation of it as a 
means to health when medicines and various treatments have 
failed to benefit. 

Its simple and easy way to health can be tried by anyone. 
Its results seem to be quicker and more convincing than any 
other method. 

A single week will show remarkable results. 

GARLIC AS A REMEDY 

Rheumatism 

The most effective of all vegetables, if eaten raw, is garlic. 
The peculiar medicinal properties of this vegetable are almost 

19 



unkown to Americans. Were it not that its smell when eaten 
is so unpleasant, it would find great favor and would save much 
money now spent for patent medicines and nostrums that do 
more harm than good. 

It should be cut fine — after removing the skin — and is 
best preserved in gin — just covered with the liquor or mixed 
half and half — but if liquor cannot be obtained the only other 
way to preserve it raw is to cover it with olive oil in a good- 
sized bottle same as directed if mixed with gin. It may also 
be prepared this way for rheumatism or any other complaints 
for which garlic is recommended. 

It has w r onderfuI medicinal properties in rheumatism and 
kidney complaints, and has been known to relieve where the 
complaint had been endured for years. 

If eaten without preserving, it should be cut fine, as 
mentioned above, and can be mixed with other food, such as 
mashed potatoes, put in gravy, in soup or stews, or with 
bread as a sandwich. It will banish worms from children 
better and more quickly than any drug. It must be eaten raw. 
For children a single clove or two made into a sandwich. As 
its taste is sharper than raw onions it should be either mixed 
in salads or as a sandwich with bread. Two or three good- 
sized sections or parts of the garlic should be eaten three times 
a day, or more can be taken if desired. Some have eaten three 
to five whole garlics each day. The really marvelous, in- 
vigorating effect of garlic is but little known. It has been known 
to restore to health persons far gone in a decline — in one case 
known to the writer a woman was failing each day, and her 
case was considered hopeless. She commenced to eat garlic 
freely — from two to five garlics a day. In six weeks she had 
recovered and was gaining flesh. 

20 



GARLIC AS AN ANTISEPTIC 

(From the Westminster Gazette, an English Paper) 

Garlic, which French medical officers were prescribing 
among their antiseptics in the recent war, performed a similar 
office for our ancestors during epidemics of the plague. This 
malodorous native of the Khirgis Desert came to us about 
1548, and was sold at Garlick Hill, in the City. It proved too 
pungent for our national palate and soon lost here the popu- 
larity still retained on the Continent, but especially in Spain. 
Garlic is botanically near akin to the romantic lily. 

HOW TO PREPARE GARLIC 
For Rheumatism and Other Complaints 

It is very effective for rheumatism if mixed with gin. 
To prepare it, take a pint or quart bottle, cut the garlic in 
thin slices after carefully peeling each clove or part, and put 
them in the bottle, filling it half full. Then pour gin over it 
until bottle is nearly full. Shake and let stand for an hour or 
more before using. Prepared this way it never spoils by keep- 
ing. 

A wine glass of this mixture, either with gin or olive oil, 
taken twice or three times a day, will banish most cases of 
rheumatism, even in very severe cases. The bottle should be 
shaken each time so that the pulp of the garlic is taken with 
the liquid, which should be drank, and the garlic eaten and 
chewed thoroughly. Prepared in this way the sharp taste 
of the garlic is removed. It can be diluted with water, if 
preferred, if mixed with gin, but must be kept full strength in 
the bottle. 

21 



Its effects are so decided that it should be used even if 
the smell is objectionable. Its benefit shows in a few days, but 
its use should be continued in severe cases for weeks, if neces- 
sary. It is a wonderful tonic and health builder. 

The taking of garlic for rheumatism and as a tonic, as 
well as for other conditions of the system was recommended 
by ancient writers as w r ell as in these tmes by modern writers 
on health. It is a most remarkable vegetable in its peculiar 
effects. Many persons will not take it because of its effect 
on the breath, giving an odor that is objected to by most 
persons, but if health is considered and you wish to obtain 
the really wonderful medicinal and tonic properties of this 
vegetable, you must consider that your health is of more 
importance to you than any discomfort its odor may cause. 
It is said to be very excellent in kidney complaints. 

In some cases a very short use of it only is necessary 
and the benefit gained is worth the inconvenience it may cause. 
It can be taken while using the Partial Fasting Method before 
or after the one meal. 

In using this vegetable, the large full garlic should be 
secured, but if only the small common garlic is to be obtained, 
be sure it is not wilted or decayed. It is imported in strings 
containing 20 to 40 garlics. It is better to buy it by the string 
or pound as it costs less than to buy a few at a time. It can 
be kept for months if the string is hung up in a dry place. 
Do not put it in a closed vessel, as it will spoil in a few days. 
When used for rheumatism or as a tonic, it should be cut up 
as directed and preserved in gin or olive oil. 

In buying garlic secure the large fat kind and, if possible, 

22 



the kind that has the red skin covering the inside sections. It 
is always larger, fatter and more effective. 

Garlic is sold in all fruit and vegetable stores, and is rarely 
found in any other stores. If persons want it and cannot 
obtain it in their own towns it can be obtained probably from 
mail order houses, or if not from them, then it will be necessary 
to send to some grocery house in the large cities. There are 
wholesale dealers in New York but they will not send out small 
orders. 

HARDENING OF ARTERIES AND BLOOD PRESSURE 

A noted French physician has recently discovered that eat- 
ing of garlic cured and prevented hardening of arteries and high 
blood pressure, and was a boon to elderly persons. 

It was stated it relieves arterial tension and is a most valu- 
able remedy. 

Experiments showed that a single week's treatment reduces 
the blood pressure to practically normal. 

It can be eaten or made into a decoction in liquor, as stated 
in article about rheumatism. Quantity to be eaten depending 
on the person's taste for it or its prompt effect. 

FOR PERSONS WHO OBJECT TO LIQUOR 

For those who do not wish to use any alcoholic liquor, 
the garlic can be taken either as a sandwich with bread, or 
chopped or sliced and mixed with mashed potatoes, or cut 
up and mixed with olive oil. The amount to be taken depends 
on the user's preference, or the effect it has. It differs with 
different persons. For some, two or three good-sized cloves of 
garlic might do, for others a half garlic or a whole one each 
day, or in some cases two to five whole ones a day — eaten raw in 
all cases. 

23 



If the gin mixture can be used it is more effective, but 
for people who object to liquor the above suggestions are 
given, as some persons will not take liquor in any form. 

GARLIC IS A REMEDY FOR MANY DISEASES 

Garlic is one of the most wholesome herbs that can be 
eaten. It stimulates all secretions, and its effect is strong upon 
the liver and kidneys. 

A teaspoonful of garlic juice and sugar will generally 
ward off an oncoming cold. 

As a remedy for gout it has been found effective if chopped 
fine and used raw as a poultice. 

Garlic eaters have good skins, for garlic is excellent for 
treating eruptions of all sorts. 

Those races that use much garlic in their food are those 
that are least susceptible to tuberculosis. Many doctors in 
Europe treat tuberculosis with garlic, giving it internally in 
the form of a syrup, externally in the form of poultices, or 
making their patients inhale an infusion. 

The essential principle of garlic, that which acts upon 
the system, is allysulphide. This also causes the characteristic 
— and to many persons disagreeable — smell. 

In many complaints the effect of garlic is marvelous. 

It acts at once as a tonic, giving a feeling of increased 
strength and vigor. With most persons it stimulates like brandy 
without any intoxicating effect. It builds up. Seems to give 
a feeling of well being. If its use can be continued and it agrees 
with the individual it not only banishes many complaints, 
but seems to make elderly persons feel younger. 

Some have said it made them feel twenty years younger. 

24 



But it does not agree with some persons, and all object 
to its unpleasant odor after eating. It is unpleasant to those 
about us and in many instances cannot be used on this ac- 
count and there is no known way to counteract the unpleasant 
smell. 

If its effect on the breath were not so unpleasant there is 
no doubt that its beneficial effects would cause it to be very 
extensively used. It is one of the most peculiar in its effect on 
health of all vegetables. 

LEMON JUICE 

AND BI-CARBONATE OF SODA 

For Rheumatism 

For some persons a mixture of juice of one lemon and 
about one-third heaping teaspoon bi-carbonate soda (common 
baking soda) will after a time relieve rheumatism. It must be 
taken one to three times a day for two weeks unless relieved 
sooner. Each dose can be half a lemon if preferred — but the 
larger dose is more effective. This amount to be taken one to 
three times a day. 

It has been claimed that lemon juice alone, if plenty is 
taken, will, with some persons, cure rheumatism. The direc- 
tions given are to commence with one lemon the first day, two 
lemons the next, three lemons the next and so on until benefited. 

INDIGESTION 

Sometimes a sudden attack of indigestion is relieved in a 
few minutes by one-quarter heaping teaspoon bi-carbonate of 
soda in a half glass of water. 

If the water is hot the effect is quicker. 

25 



HOT WATER 

A glass or cup of just hot water on arising in the morning 
is often a very great help in indigestion or almost any stomach 
trouble, and hot water taken at meals instead of tea or coffee 
is almost always beneficial. 

PARALYSIS AND BLOOD PRESSURE; 

HARDENING OF THE ARTERIES 

Modern dieticians are agreed that wrong eating is the 
main cause of these troubles. Either the system lacks some- 
thing because it cannot obtain it from the food, or has an excess 
from the wrong kind of food causing a weakening of the arteries. 

If the food contains the natural elments of nutrition and 
is correctly used, all parts of the human body keep in health 
under normal conditions. 

If the blood pressure is too high or the system tends to be 
plethoric, the simplest way to reduce blood pressure is to eat 
less, or to fast, either a partial or total fast, until the conditions 
become normal. There is no easier or simpler way to regain a 
normal condition than fasting, if taken in time, and to so reg- 
ulate eating that the proper elements are in the food. Eat less 
meat and more vegatables and fruits, and avoid overeating. A 
diet of one meal a day will in many instances give relief — or 
limit the food to milk only, and take only enough' to satisfy 
hunger — or to keep for a time hungry until an improvement is 
noted. 

PIMPLES, ERUPTIONS, RED, SWELLED 
AND BULBOUS NOSES 

Skin troubles are generally difficult to banish, as the con- 
dition of the general health has much to do with the clearness 

26 



and fineness of the complexion. The skin is often cleared of 
these blemishes by attention to correct eating. 

A proper application to the skin of a really good remedy — 
if combined with correcting the health by proper eating — is 
sometimes advisable. 

There is a preparation that is known to be excellent and in 
many cases effective. It is mentioned here for the benefk of 
the reader. The publishers of this book have no other interest 
in it whatever, and gain no money advantage by mentioning it. 

It can be obtained at any drug store. 

It is Hobson's Eczema Ointment. 

The following is said also to be an excellent remedy for 
red nose : 

Zincs Sulphate 30 grains 

Sulphurated Potassium 30 grains 

Rose Water 2 ounces 

Dab on the nose and allow to dry at night. Any druggist 
can put this up. 

MASSAGE 

Great benefit sometimes, in fact almost invariably, is 
received from kneading or massaging the stomach and bowels 
in cases of dyspepsia. Aching muscles are often relieved by 
massaging or rubbing. This is a kind of osteopathy in a mild 
form. The osteopathist presses and kneads to affect special 
parts or nerves, often with excellent effect on the health. 

If the very great benefits that can be obtained by a kind 
of massage which consists of kneading the muscles were more 
generally known, persons would try it themselves by kneading 
or working the muscles with the fingers. 

27 



Tired limbs are rested — aching muscles relieved — swelled 
joints reduced. Hard swellings often disappear. Varicose 
veins often much relieved. 

This is mild osteopathic self-treatment. The osteopath 
produces some remarkable effects. This kneading of muscles 
seems in many cases to give renewed vigor and strength. 

MAGNETIC MASSAGE 

Every person has the peculiar something called Magnet- 
ism, which can be used to relieve pain and cure diseases by 
treating others or themselves. 

It can be combined with regular massage, and if properly 
applied, produces some very remarkable results. Can be 
applied to any part of the body. It is somewhat similar to 
the old idea of curing by "laying on of hands." Strange as it 
may seem, it is a fact that remarkable cures have been made 
in this way. Almost anyone can cure a headache, or even a 
neuralgic pain in another by making "passes" with both 
hands drawn lightly over the surface, downward and at each 
"pass" giving the hands a slight flinging motion as if shaking 
water from them. If this is continued for five minutes or more, 
the pain will in most cases disappear. Many persons have 
this power and do not know it. A restless person can often 
be put to sleep this way, by passes over the face and head. 

The beneficial effect of self massage should be known. 
Anyone can massage one's self and note the benefit. In stomach 
pains or headache it is effective. Often an attack of pain in 
the stomach can be relieved by kneading and vigorous rubbing. 
Tired muscles are almost immediately relieved. 

2S 



ABOUT PATENT MEDICINES 

Some may be good, but if so a doctor should prescribe 
them. Persons should not attempt to treat themselves with 
such remedies with the idea that they will cure the complaint 
which it is supposed they have. 

They may do themselves serious harm. This is best under- 
stood by quoting the remarks of Samuel Hopkins Adams in 
Ad Visor column of the N. Y. Tribune of October 5, 191 5. 
Referring to a preparation claimed to cure kidney complaint, 
he states what it was composed of and adds: "Of course there 
is nothing in such a combination which will help any serious 
kidney complaint. The harmfulness of this sort of preparation 
lies not so much in the drugs themselves as in the influence of 
the advertising, which persuades sufferers from a very common 
and serious type of ailment to put their trust in a worthless 
nostrum and thus, in many cases, postpone rational and proper 
treatment until the disease has so far progressed that they are 
beyond all help." 

A FUNNY REMEDY FOR INGROWING TOE NAILS 

From the Healthy Home Magazine 
Laugh and Try It 

A person writing to above magazine stated it had been 
tried on his recommendation many times and had never been 
known to fail. To quote from the article: "They hear my 
cure explained, laugh, try it, and are cured, then laugh for 
joy because they are cured. Was cured myself after suffering 
for years. 

"Wind blue woolen 3^arn twice around the toe as loosely 
as will stay on. Wear until cured, or better till yarn is worn 

off. 

29 



"When I have no blue yarn, I use other colors with good 
results, but the original receipt read blue." 

The above remedy seems absurd but, unlike some things 
recommended, it can do no harm. 

The explanation of this is simple. The soft yarn keeps 
the toes apart and prevents crowding which causes the trouble. 
A SIMPLE REMEDY FOR CATARRH 

Take half a heaping teaspoonful each of table salt, bi- 
carbonate of soda and powdered borax. Put in one quart of 
water. If it smarts too much, reduce with more water until 
it does not smart. 

If this solutionis snuffed into the nose occasionally, several 
times a week, and expelled from the mouth, it will give relief. 
It removes in a short time the disagreeable odor of catarrh, 
and heals the passages of the nose. Use about two ounces of 
the diluted mixture each time. Can be snuffed from the palm 
of the hand. 

Another most excellent remedy is pure boracic acid, one 
ounce to a quart of water. Use in same way. 

HOW TO CURE SPLIT PLACES ON HANDS OR FINGERS 

Bind overnight with a cloth saturated with pure glycerine. 

TO TAKE THE PAIN OUT OF CORNS 

Paint them with Iodine. 

THE DANGER OF SOME MEDICINES AND DRUGS TO 
GET THIN OR TO GAIN FLESH 

Medicines to cause persons to lose flesh can only produce 
such an effect by causing non-assimilation of the food. This 
impairs digestion and results in serious illness in many cases. 
Persons have been known to contract serious and fatal diseases 

30 



from this cause. No medicine can be safe that interferes with 
the natural function of any organ. There are only two ways 
to get thin in a healthful manner. One is by fasting properly — 
the other is by taking long walks, working it off by exercise. 

HOW TO REDUCE WEIGHT 

A simple way to reduce flesh in a safe and wholesome man- 
ner is to eat only one meal a day — and eat moderately. This 
is effective and often a great benefit to health. Is considered 
superior to any food combination. 

If you purchase special foods to cause you to lose flesh you 
do not know the composition of such foods or whether they are 
suitable for you. By simply eating less and restricting your- 
self to one or possibly two meals a day you can in a healthful 
way cause a reduction of weight and eat food you know to be 
free from any harmful element. 

WHY SOME PERSONS ARE THIN 

Thinness is not only caused by malnutrition or some wast- 
ing disease, but sometimes by the presence of stomach worms 
or tape worms. 

These can be in the system and their presence not 
suspected. 

The eating of garlic — if plentifully eaten will generally expel 
the stomach worms and often the tape worm— which is difficult 
to remove by ordinary medicine. 

If not relieved by this food a doctor should be consulted. 

There is a powerful medicine for this purpose, sold by all 
druggists, that is not a proprietary article, called Santonine, 
a white powder. Should be used only by a physician 1 s prescrip- 
tion. Do not attempt to use it otherwise. 

31 



V 



TO GAIN FLESH 



Medicines for gaining flesh are seldom dangerous. They 
are generally some condensed form of food, oils, or fats in 
emulsions, or some form of chemically prepared milk or cheese. 
Better results can be gained by first fasting, to get the stomach 
in order so that it may digest food properly, and then to regu- 
late the diet so that it nourishes the body. This can often be 
done simply with natural olive oil and proper food. Some 
persons are thin because they have stomach worms or tape 
worms. These can be expelled by taking garlic as directed for 
rheumatism, but in larger doses for a short time. Persons who 
want> to gain flesh should eat food made of whole grains, whole 
wheat bread or shredded wheat biscuit, and take pure olive 
oil — either clear or with their food — in salads, etc. It is prob- 
ably the most effective of all foods for this purpose and much 
superior to medicines for persons desiring to gain flesh or 
build up from any wasting disease. 

For persons in normal health it does not seem to cause . 
increase in weight. ' 

THE EFFECT OF EATING RAW VEGETABLES 

Some vegetables, if eaten raw, have a very decided effect 
upon the health, especially so if used in combination with the 
fasting plan, taken with the one meal a day. 

RAW VEGETABLES AND HEALTH 

Raw potatoes (the common white potatoes) are beneficial 
in stomach troubles. Eat one or more each day after remov- 
ing the skin. Have no medicinal qualities if cooked. 

32 



Carrots are good for the complexion and the general 
health, if eaten raw. Said to cure jaundice. 

Onions are well known to be healthful, eaten either raw 
or cooked. 

Lettuce and other salad plants improve the health. 

Parsley and celery boiled together and the liquor drank — 
several glasses a day — is said to be a remedy for rheumatism. 
Is very effective for some persons but others it will not affect. 

Garlic is, of all vegetables, the most remarkable. (See 
article on Garlic.) It has very peculiar properties and is a 
most wonderful tonic if eaten freely raw. But its odor makes 
it almost impossible for some persons to use, and there is no 
way to prevent its odor or entirely remove it. 

WONDERS OF OLIVE OIL %/ 

The remarkable improvement in health caused by the 
taking of pure olive oil has been testified to by so many persons 
in the last few years that now there is no doubt in the minds 
of those who have given some thought to the subject that this 
peculiar product of Nature possesses medicinal qualities of a 
high order which are not found in any other oil. 

In the use of olive oil it is best to obtain the high grade 
and pure oil for several important reasons. 

While any olive oil that is really pure will benefit — the 
ordinary grades, even some sold as the best, are not generally 
agreeable, having either a rancid taste or a flavor that most 
persons dislike and which to many is so nauseous . that the 
stomach turns against it and it cannot be taken. 

33 



For this reason many persons whose health might be en- 
tirely restored cannot obtain this benefit. 

The natural — untreated oil, if cold pressed, has remark- 
able qualities. An oil of this kind is very different from the 
oils generally sold. It has medicinal qualities of a very high 
order which especially adapt it for invalid use, or for nourish- 
ment in cases of wasting, malnutrition, or pulmonary com- 
plaints. One of its chief characteristics is the delicate taste, 
very different from the slightly rancid taste of most oils, even 
the best grades sold in the stores. 

OLIVE OIL AND HEALTH i 

The effect of natural olive oil on the health should be 
generally known. There is a great lack of knowledge of what 
olive oil will do for ill people. It has only to be tried to con- 
vince most persons. It is especially effective if used in com- 
bination with the one meal a day plan, but will in most cases 
give great benefit to parties who eat the regular three meals a 
day. It often gives relief almost at once in cases of stomach 
and intestinal complaints, especially when taken for constipa- 
tion. It is said to prevent the forming of gall stones or gravel 
and is prescribed by physicians to expel them. 

The general rule is two tablespoonfuls two or three times 
a day, taken either clear or mixed in any way that is 
agreeable. 

One of the best ways to take it is to mix with grape juice, 
lemon juice or any fruit juice. 

Persons who have never used olive oil as a means to health 

have no idea of the great regard in which it is held by those 

who have been benefited. 

34 



In using it care should be taken that it is pure, and above 
all that it is not a chemically refined oil, as many seemingly 
good oils are. It should be the natural untreated oil, if you 
desire to obtain the best and most beneficial kind. 

Any chemical treatment of the oil removes or destroys its 
medicinal value and also its natural fruity and delicate taste. 

The delicate tasting highest grade — the real virgin oil — 
when cold pressed and the natural oil, has been called 'The 
Elixir of Life. ,, 

WEAK BABIES 

Instances have occurred where babies so weak and sick 
that nothing would stay on the stomach have been entirely 
restored to health by being rubbed all over the body three 
times a day with pure olive oil. 

A DELICIOUS DRINK— OLIVE COCKTAIL 

Juice of half a lemon, same amount pure olive oil. 

Shake in a bottle or mixer and at once pour in glass and 
drink. 

Tastes neither like lemon or olive oil — but is delicious and 
a delightful tonic. 

Can be mixed same way with any other fruit juice. 

If this mixture with lemons is freely used for rheumatism 
or an acid state of the system it has in many cases proved 
remarkably effective. To get its full benefit the above quantity 
should be taken at least three to five time at regular intervals 
each day for ten days or until the rheumatism is relieved. 

35 



GALL STONES 
SAVED FROM OPERATIONS 



, 



Many persons have been saved from operations for gall 
stones and gravel by the use of olive oil, either freely eaten 
with salads, or on or in their daily food, or taken clear, regularly 
each day. Its effect is decided when taken for bronchitis, 
colds, asthma, stomach complaints, constipation, nervousness, 
run-down conditions, thinness, weakness, wasting. 

Is especially beneficial in gall stones and gravel. In pul- 
monary complaints has been said to restore health in the earlier 
stages. 

In countries where it is freely used such complaints as gall 
stones, gravel or tuberculosis are rare. 



THE LATEST TREATMENT FOR GALL STONES 

By a Well Known Physician 

The best treatment for gall stone is large doses of olive 
oil on an empty stomach, preferably the first thing in the 
morning. Two to four ounces of the oil should be swallowed, 
then the patient should lie down on the right side for about an 
hour, after which a thorough massage of the stomach and liver 
should be administered. This is tolerably sure to free the bile 
ducts of any accumulations, whether gall stones or mucus. It 
should be repeated every third morning until relieved. 

35 



MUSCLE BOUND 

Athletes can get freedom from this trouble by rubbing 
with olive oil. 

Undernourished children if given olive oil improve at 
once. It is better than cod liver oil or medicines or emulsions, 
and even the highest priced costs less than cod liver oil or 
emulsions. 

IMPORTANT FACTS ABOUT OLIVE OIL 

At one time in Europe the highest grade, the true Virgin 
Oil, was reserved for the rich and titled. In America the very- 
highest grade is seldom found in the stores. There are several 
reasons for this not generally known. 

There is not enough of the finest oil produced to supply 
the whole demand, and its cost would prevent its general use 
even if enough were made. 

Another reason is that every mill in pressing the olives 
produces several grades (after the first pressing) and these 
must be sold. 

As the lower grades sell for less they are mostly in demand 
because cheaper, but are seldom sold in America as lower 
grades. Many very inferior oils are sold as high class. It is 
very rare to find in the stores an oil of delicate taste and free 
from any rancid flavor. The finest oil brought to this country 
is seldom sold to the retailer for the reason that it is more 
profitable to use it for blending with other grades to improve 
their quality and make a uniform article, than to distribute a 
highest class oil the supply of which might be limited — and 
if not always obtainable would result in dissatisfaction of the 

37 



consumer if compelled to take the ordinary oil. Then again 
this finest oil commands a higher price from the producer. 
Consequently by blending it with lower cost oil a uniform 
grade is produced to sell at a lower price — and the finest oil 
therefore is seldom obtainable at retail in the stores. 

The pure Virgin Oil (this highest quality oil), the true 
first pressing cold pressed oil, free from any chemical treat- 
ment, has remarkable qualities as a health giving food. 

An oil of this superior excellence is produced on an estate 
in Spain that for generations has been in one family. One 
reason for its high quality is that the section where the olive 
trees grow is said to produce the finest olives in the world. 

Another reason is the fact that the mill where the olives 
are pressed is on the estate where the olives are grown, which 
secures fresh, ripe olives for each pressing. Many mills are 
situated a long distance from the olive groves and consequently 
the olives cannot be as fresh. 

All articles of food mentioned here can be obtained from 
parties whose names are given at end of book. 

It is done for the benefit of those who buy the book, and 
to answer the many inquiries formerly made to publishers of 
this book. 

Olive oil is a valuable and useful article in the household. 
A little given to a child after dinner helps digestion and is a 
preventative against colds and coughs. For burns it is of 

38 



great use, besides eradicating the scars. For a "tickling" 
cough nothing is more simple and effectual if taken often in 
small doses. It is good for the hair, chapped lips and hands. 
In almost any case of constipation it is effective when medi- 
cines have failed to benefit. If the pure untreated natural oil 
is used its effect is much more beneficial than the ordinary oil. 
There is much deception in the sale of olive oil. It should be 
asked for by the brand or name. 

TASTE OF OLIVE OIL AT DIFFERENT TIMES 

Olive Oil that is perfect in quality and purity will at times 
taste different, even not pleasant when the mouth is feverish or 
the person out of condition. 

If tasted again, say the next day, it will again taste right. 
This should be noted. 

TO REDUCE WEIGHT, IF TOO STOUT 

One meal a day will reduce stout people. Medicines for 
this purpose are sometimes very dangerous. 

TO GAIN WEIGHT, IF TOO THIN 

If pure natural olive oil is regularly taken three times a 
day, as explained above, it will in almost all cases of wasting 
or thinness cause increase in weight. Plenty of the oil should 
be taken also on salads and such other food. 

If persons are normal weight, the oil does not' seem to 
cause increase any more than other food. 

Acts as a tonic in many cases and builds up without 

fattening. 

39 



L CAUSE OF WASTING OR DECLINE 

In most cases wasting — and sometimes a serious decline — 
is caused by the lack in modern food of the simple elements of 
nutrition — the salts, minerals and those mysterious substances 
called Vitamines which exist in the outer coating of all grains, 
and which the miller so carefully removes from flour, and which 
exist also in the natural brown rice if the brown skin is not 
removed. 

TO FILL UP HOLLOW PLACES IN FACE AND NECK 

Massage with pure, natural olive oil. If this is done each 
night before retiring, the effect will show in three or four days. 

Very thin persons should take plenty of natural olive oil 
and use it with their food. They should also rub it on their 
arms, legs and hollow places in face or neck. It will often 
round out such hollows in a short time. In many cases will 
remove wrinkles. Is best skin food known. 

BEAUTY FACTS 
■/ The Hair 

To improve the hair. To stop hair falling. Mix one part 
pure natural olive oil with five parts pure grain alcohol or 
witch hazel. Perfume to suit. Shake well before using. Or 
can be mixed with bay rum if preferred. Always shake before 
using, as the oil does not dissolve entirely. 

This preparation is not oily. It imparts lustre to the 
hair, and is a better scalp tonic and hair preservative and 
restorer than any of the preparations generally sold. 

If alcohol cannot be obtained, the oil can be used clear, 
just lightly rubbed into the roots — just on the scalp only. 

40 / 



WHAT IS PURE 95% ALCOHOL? 

It is the alcohol that is. distilled from grain and is the only 
kind suitable for medicinal, hair or face preparations. It 
should be full 95 per cent, alcohol in strength and not reduced 
by mixing with water. The articles sold as spirits and cologne 
spirits are not the same as alcohol. For these purposes do not 
under any circumstances use wood alcohol; it is a deadly 
poison. 

In making any alcohol mixture it is very important that 
only pure 95 per cent, grain alcohol is used. Particular care 
should be used that the dealer understands the kind of alcohol 
needed, because there is a kind sold that is very poisonous, 
called w T ood alcohol. This should be carefully avoided in any 
healthful preparation. 

HAIR RESTORER 

In many cases the pure natural olive oil will restore faded 
and gray hair to its natural color — and is far superior for this 
purpose to many preparations which are claimed not to be 
dyes. Pure natural olive oil, if rubbed into the scalp, will 
make it healthy and cause the hair to grow, making it beautiful 
and glossy. Use the mixture with alcohol given above or the 
pure oil rubbed only at the roots on the scalp. The advantage 
obtained by mixing with alcohol is that it makes the prepara- 
tion less oily. The proportion of alcohol can be increased as 
desired if still too oily. The alcohol acts with the olive oil as a 
tonic for the scalp. Should be shaken each time, as it does 
not perfectly combine. 

A mixture of olive oil and lemon juice can be used on the 
hair and scalp as a preservative and restorative. 

41 



Has no bleaching effect on the hair — but will whiten the 
skin. It should be thoroughly rubbed into the scalp. It is 
said to remove and prevent dandruff and make the hair luxu- 
riant. This should be used before shampooing the hair and left 
on as long as possible before the shampoo — the longer the 
better — a day or more at least. 

After the shampoo, the mixture of olive oil and alcohol 
(i part olive oil to 5 parts alcohol) should be used. 

This will not in all cases restore color to the hair — or 
always prevent loss — but is probably the most perfect of any 
preparation where the hair or color can be restored at all. 
In proof of this attention is asked to the fact that practically 
all barbers use olive oil and advertise its use. If you want a 
stimulating tonic any druggist, will add to your own olive oil, 
if taken to him, a proper amount of canthafides and alcohol 
or tincture of cantharides alone. He will know the right 
amount — but to be sure you get the benefit and restorative 
virtue of the olive oil, get the pure olive oil first yourself and 
take to the druggist. 

This preparation does not act in any way as a dye but is 
probably the best hair tonic that can be made and gives finer 
results than any known preparation. 

HOW TO TELL IF A HAIR PREPARATION IS A DYE 

Use with it a hair brush with white bristles. If it is a 
dye, it will color the bristles a dark brown or black; if not 
a dye, the bristles remain white. To avoid using a dye, it 
could be tried first on the brush or any white hair. These 
dyes, or so-called restoratives, do not color immediately. It 

42 



takes a number of applications to color either the hair or the 
brush. The air acts upon the chemicals in the preparation, 
turning them dark. Some preparations on the market which 
are claimed not to be dyes, not only color the brush but stain 
the finger nails dark, so it is impossible to clean them. 

Many persons buy a preparation claiming not to be a 
dye, and think it is turning their hair natural color when it 
is only staining it, and is often injurious. Some persons have 
even been poisoned by these preparations. No injury could 
come from pure olive oil and pure grain alcohol. 

It must be understood that pure natural olive oil will 
not in all cases restore the hair to bald heads or make gray 
hair again youthful. No preparation ever produced will do 
this in all cases — although such claims are made. Pure natural 
olive oil has done this where the hair and scalp still possessed 
the vitality to grow hair again. 

THE COMPLEXION ^ 

Pure natural olive oil rubbed into the skin improves and 
beautifies the complexion. It w r ill not cause hair to grow on the 
face as some suppose, though it is such a fine tonic for the 
scalp. 

Anyone desiring a beautiful complexion should carefully 
consider that the general health has much to do with the 
condition of the skin. If out of health, carefully note the 
remarks about fasting and partial fasting given in the first 
part of this treatise. Careful attention to diet and the use of 
natural olive oil, both internally and externally, has often been 
known to round out hollow cheeks and beautify even plain 

43 



faces. If persons are too thin and have hollows in their neck, 
face or any part of the body, it is beneficial to massage with 
the pure olive oil as well as to take it internally. 

TO SOFTEN AND BEAUTIFY THE SKIN 

Use the following method before retiring: First — Thor- 
oughly wash the skin with a good toilet soap. Water should 
be very warm or hot, to open the pores. Use on the wash 
cloth, after soaping it, about a teaspoonful of natural olive 
oil. This adds to the cleansing and softening quality of the 
soap, penetrating the pores and cleansing them better than 
the soap alone. The result is surprising. After drying the 
face, apply the following: Mix together in a bottle one-third 
pure natural olive oil with two-thirds lemon juice, and shake 
well. Apply this freely to the skin with a cloth or the fingers, 
softly rubbing in. The longer this is left on the better, but it 
should be left on for at least half an hour, then remove what 
has not been absorbed by using a soft cloth. If applied during 
the day, should there by any shiny appearance, use a good 
face powder and carefully rub it off after using. If a really 
good powder is used, a beautiful effect is produced without any 
powder showing. (See Face Powders.) 

Lemon juice is said to have a bleaching effect on the skin 
when used in combination with olive oil, and if it is desired to 
have less of the whitening effect, a larger proportion of oil can 
be used. In fact, the mixture fc&n be used in any proportion 
to produce the right results. Should be mixed fresh each time. 

If the skin is naturally fine and beautiful, the olive oil 
alone can be used to keep it in perfect condition. 

Please read explanation at end of book why we give al 
these particulars about Olive Oil. 

44 



COMPLEXION AND FOOD 

The state or condition of the skin depends largely on the 
state of health, and health depends on food. That any specia 
kind of food or special eating will give a beautiful skin depends 
upon how the food affects the general health — not that by 
special eating marvelous results can be obtained for persons 
whose skin is naturally coarse. It is a well-known fact that 
ill health often causes a sallow or poor complexion even in 
persons who have naturally a fine skin, and with a return to 
health the complexion again becomes fine.. In severe con- 
stipation — and poisoning of the system by the long-contained 
contents of the intestines — pimples and other skin complaints 
are caused which can be removed b}^ relieving the constipation 
or digestive troubles, and this can be done by eating plenifully 
of natural foods — grains, etc. — on by. mixing a sufficient quan- 
tity of bran in the food — or by Fasting or Partial Fasting. 

To have a perfect complexion it is absolutely necessary 
to have health, and this can be easily obtained in most cases 
by simple attention to proper eating of just ordinary food, 
fruits and vegetables, if care is taken to use as little as possible 
of foods made of white flour. Simply avoid foods that do not 
contain the natural minerals, salts and vitamines the system 
must have for health. 

FACE POWDERS 

Cold Creams and Cosmetics 

Few are what they claim to be. Some are dangerous and 
produce inflamed eyes. A New York paper some time ago gave 
the analysis of many samples of face powders bought in depart- 

45 



f 

ment and drug stores. Many claiming to be pure rice powders 
contained no rice, but did contain chalk, zinc-oxide, talc and 
cornstarch. 

Pure, finely powdered rice flour is probably the best to 
use and should be purchased not as face powder but as rice 
flour. Insist upon getting pure rice flour. 

Books are sold giving formulas for face powders and cos- 
metics, with all particulars, so parties can make their own with 
f little trouble and a considerable saving. Make your own. 

Many perfumes and lotions for the skin sold in department 
and drug stores contain wood alcohol, a very poisonous article. 
In hair restorers, on analysis, preparations of lead, silver ni- 
trate and injurious coal tar products are universal. But few 
are honest. 

One well-known and largely sold hair preparation and 
restorer is a solution of lead acetate and sulphur, a poisonous 
preparation. Make your own hair restorer or tonic. 

ABOUT OXIDE OF ZINC 

This substance is used in face powders because it has a 
covering quality not equalled by any other substance suitable 
for this purpose. It is an antiseptic and is used by pharma- 
cists in ointments and other beneficial preparations. It is 
harmless. It must not be confounded with white lead, which is 
poisonous and should never be used in any toilet preparations. 



46 



A GOOD FACE POWDER 

Three parts pure rice flour; one part white oxide of zinc, 
finely powdered, one part finely ground talc. Perfume to suit. 
Can be tinted pink with a small portion of eosine. 

This powder is harmless and better than many of the so- 
called "invisible" powders. After applying, it can be lightly 
rubbed off, leaving the face with a delicate appearance that 
ordinary powders will not give. 

INTERNAL BATHS 

Washing out the lower intestines and rectum is conducive 
to health, if occasionally done. It is only necessary to use a 
common douche or a bulb syringe. It is generally sufficient to 
use only lukewarm water. It is a certain relief in sick headache. 

THE FOOD VALUE OF PECAN NUTS 

Some of the best are as much as two inches in length. 

The paper shell pecan nut (the large-sized nut) is a most 
wonderful health food. It is rich in fat and protein. 

Nuts of all kinds have been recognized by vegetarians and 
other writers on health as being a wonderfully nourishing diet. 

The cultivated pecan nut contains a rich, large kernel, 
the shells of the nuts being so thin that they can be easily 
broken without the aid of a nut-cracker by simply pressing two 
of the nuts in the palm of the hand and in this way getting 
the shell easily removed and the meat of the nut can be taken 
out in two pieces, whole. In the eating of these pecan nuts 
several of the nuts would give as much nourishment as a full, 

47 



hearty meal and can be eaten along with the Fasting or Partial 
Fasting idea, as explained above. 

There is a wide difference between the ordinary pecan 
nut sold by retail grocers and the cultivated, large, thin, or 
paper shell nut. The common nut contains a bitter, soft part 
of the inside shell which is difficult to separate from the meat. 
The finer nuts have scarcely any of this, and the meats are 
much fuller and more delicate in taste. 

The common nut sells in the stores at from 1 8 to 30 cents 
per pound, according to quality. The finer, larger and more 
delicate tasting grades are seldom obtainable, even in the largest 
cities. Even in New York City they can only be found at the 
fancy fruit stores and the shelled nut meats only at the high- 
class confectioners, where the prices range from $1.00 to $2.00 
per pound for the nut meats. 

The nuts sold in the grocery stores are often colored a 
reddish tint and polished. This always indicates a cheap, poor 
quality. In buying pecans always ask for the uncolored natural 
shell nut. It is always the best, even if a low grade and thick- 
shelled nut. Persons familiar with only the ordinary nut have 
no idea of the delicacy and exquisite deliciousness of the large, 
cultivated nut. The shell is so thin that the nut is almost all 
meat. The fine nuts, of course, cost more, but their quality will 
be appreciated by discriminating persons who would prefer to 
pay the price for high class goods. The thin-shell pecans, if 
very large, cost 75 cents to $1.00 per pound; the small nuts as 
low as 30 cents per pound. 



48 



NUTRITIVE VALUE OF PECANS AS AN ARTICLE OF FOOD 

as shown by the following analysis of Messrs. Stillwell & Glad- 
ding, Chemists, New York, from a sample of large thin-shell 
pecans : 

Water 2.80% 

Crude Fat (Ether Extract) 76.85 

Protein 7.40 

Carbohydrates 9.85 

Crude Fibre 1.60 

Ash 1.50 

100.00% 

RIPE OLIVES 

The ripe olive is almost black, though not always. Some- 
times the color is brown or purple. It has a rich, fruity taste — 
very delicate — altogether different from the ordinary green, 
table olive. Has great nourishing qualities. They come 
packed in tins ranging from 1 pound, 13^ ounces, to tins 
containing one gallon. 

The ripe olives are not generally obtainable at regular 
stores, and very few dealers carry them in stock, even in the 
largest cities. The green olives are the unripe fruit and con- 
tain little or no oil. The oil only develops in the ripe olive. 

Ripe olives should not be purchased in glass jars, because 
sometimes they are not sufficiently heated in the sterilizing pro- 
cess to keep them from decaying and forming poisonous sub- 
stances. In tins they are considered safe. 

Some persons have supposed because olive oil is pressed 
from ripe olives it might at times be^poisonous. This has 

49 



never been known to occur, as the olives used are always as 
fresh as can be procured where the mill is located. Olive oil 
when pressed from fresh ripe olives is perfect in quality and 
contains no harmful matter. 

HEALTH NOTES 

A teaspoonful of lemon juice in a cup of black coffee will 
cure a bilious headache. 

Oculists state that comparatively few persons have abso- 
lutely normal eyesight. Those who have not normal eyesight 
are the ones who do not take care to always read or work 
under proper conditions of light, and the result is that most 
adults and many children so overwork the muscles about the 
eyes as to form wrinkles and loose, falling flesh. 

TO STRENGTHEN THE EYES 

Take two tablespoons table salt to a quart of water. 
When dissolved bathe the eyes in the cold water. Now heat 
the water and while heating keep on bathing the eyes, allowing 
the water while bathing to keep heating but not to a tempera- 
ture too hot to use, but as warm as can be used with comfort. 
Now remove from stove and keep on bathing the eyes until 
water is cool. This produces wonderful results in strengthen- 
ing and benefiting the eyes. 

EYE EXERCISE 

To benefit the sight, exercise the eyes by turning them from 
side to side and up and down, looking at objects both near and 
distant. Also take a card marked with a spot the size of 

50 



a pea with ink. Hold it in the hand at varying distances — 
both directly in front and from side to side and up and down. 
This gives exercise to the eye muscles, and by varying the 
distance gives exercise to the interior adjustment of the eyes. 
This will benefit in almost all cases. 

EYE MASSAGE 

Great benefit is sometimes obtained by lightly massag- 
ing the eyes with the tips of the fingers, by giving a rolling 
motion with the fingers on the closed eyelids. This is done by 
gently holding the eyelid with the fingers and thumb and 
giving gentle pressure and a rolling motion. 



A bad taste in the mouth and an impure breath are un- 
mistakable signs of some disorder. This can be caused by 
overeating, highly spiced foods, alcoholic stimulants, consti- 
pation or decayed teeth. Any of these conditions should be 
corrected at once. A woman should always make every effort 
to keep the breath sweet. A small piece of cinnamon bark held 
in the mouth will sweeten the breath. (See article on Catarrh.) 

Nuts are rich in food value, but most people make the 
mistake of eating them after a meal, when they give them 
indigestion. It would be equally unwise to end the meal by a 
piece of beefsteak or a couple of poached eggs after having 
been satisfied with solids. Nuts are meat; peanuts, almonds, 
English walnuts, hazel and hickory nuts are all delicious, and 
can be used in a variety of ways — sprinkled over lettuce as a 
salad, used with rice or with bread in the form of sandwiches, 
while peanut butter and peanut meal can be used in a variety 
of ways in a household's planning. 

51 



DONT'S FOR HEALTH 

Don't wear high-heel shoes.; 

Don't eat meat. Or avoid its too frequent use. 

Don't wear wool underwear. 

Don't sleep over eight hours. 

Don't sleep in a closed room. 

Don't forget to take breathing exercises. 

Don't get so busy as to neglect health. 

Don't forget to take exercise every day. 

Don't think you can get well in a week if you have chronic 
trouble. Keep up exercise and use your brain. 

Don't eat fast; take your time and live longer. 

Don't use intoxicating liquors. 

Don't use tobacco. 

Don't worry; everything works for the good. 

Don't be afraid to wash the body daily. 

Don't forget to read on health, happiness and drugless 

healing. 
Don't kiss on the lips; always on the cheek. 
Don't drink tea or coffee. 

Don't use drugs unless you want to kill vermin. 
Don't slump down in a chair; sit straight. 
Don't forget to study the sex question. 
Don't be afraid to live close to Nature. 
Don't w T ear corsets if you want health. 

Dr. Robert C. Greisen. 

52 



AS TO EXERCISE 

A mild form of exercise each morning and night is of 
great benefit, and a great difference in health and appearance 
will be noticed in a very short time if these notes are persist- 
ently followed. 

Each morning before making your toilet, stand erect 
and push both arms straight up over the head and stand on 
toes and stretch the arms as in reaching. Bring the arms back 
to normal, repeating this about a dozen times. 

Put hands on hips and then lean forward and then back- 
ward. This will strengthen the back and abdominal muscles. 
With hands still on hips, turn body first to one side and then 
to the other, holding feet firmly. 

With hands at side, bend head forward and then back- 
ward as far as possible, then turn the head from side to side, 
doing this at least a dozen times. This for the neck muscles. 

Standing erect now, bend knees and bring body to crouch- 
ing position, so as to sit on the calves; repeat a dozen times. 
This greatly helps the large muscles from knees to hips. 

Bring body up on toes and back to exercise the muscles 
of the calves. Repeat this until the muscles of the legs com- 
mence to feel the exercise. Now drink a glass of water from 
faucet, not too cold, bathe and dress and you are ready and 
fit for your light breakfast and your day's work, and your 
blood has started to circulate, which will aid digestion. 

Five to ten minutes given to this each morning and night, 
and the proper attention to diet and not over-eating, and fol- 
lowing other suggestions in the book, and using common 

53 



sense in eating and exercise will relieve most of us from all 
ordinary ills and in every way improve us, both mentally and 
physically. 

In exercising, always have the windows open at top to 
admit plenty of fresh air, as there is no danger of cold when 
the blood is in circulation. 

Always sleep with your windows open at the top to let 
the air circulate; even in the coldest weather this should be 
done, and wear only light night clothes, depending upon the 
bed clothing for warmth. 

It is the artificial living that is causing most of the sick- 
ness and ills, and the proper attention to nature is all that is 
necessary to enjoy good health and live to be ioo years old. 

DEEP BREATHING 

Everyone should regularly practice deep breathing. It 
is a very great aid to any method that may be used to regain 
health if ill or to keep in good health. It is beneficial to every 
organ in the body. It exercises the abdominal muscles and 
especially the diaphragm and in this way helps to remedy any 
weakness of the stomach and aid digestion. Is especially 
beneficial in strengthening the lungs and bronchial passages, 
often very much relieving asthmatic tendencies. 

The rules are very simple: Take an erect position, throw- 
ing the shoulders back. Now take long, slow and deep breaths 
and expel the air each time slowly. It should be commenced 
by any person not accustomed to this exercise gently as well 
as slowly, not trying at first to forcibly expand the chest. 
After a few days of this occasional exercise you will find you 

54 



will naturally fully expand the chest and the air seems to go 
deeper. This slow, regular, deep breathing, if practiced for 
five minutes or so each day for a week, will establish a pleasant 
habit of occasionally for a few minutes at a time expanding 
the lungs with deep breaths. It can be done at any time, even 
if walking, in the street. At home it can be practiced at an 
open window if preferred. In many schools the children are 
put through this exercise before open windows to get the full 
benefit of pure air. 

INSOMNIA AND DEEP BREATHING 

Insomnia is often relieved by lying on the back and prac- 
ticing deep breathing. It is sometimes so effective that the 
trouble disappears after a short time. 

DYSPEPSIA AND DEEP BREATHING 

It is a decided help by exercising the diaphragm. Sudden 
pains or frequent distress in the stomach may often be relieved 
by this simple plan. 

PROPER FOOD 

Startling experiments have been carried on recently with 
men, animals and chickens which show the worthlessness of 
"refined" foods, such as most people eat without a thought, and 
give to their children to eat, not knowing the evil consequences 
which are sure to follow. 

It is a strange fact that men who are interested in stock 
farms know that they cannot produce prize cows, prize pigs, 
nor prize chickens, unless they follow certain laws of nature 

55 



in feeding the animals in which they have money invested. 
These same men, who pay so much attention to food for their 
cattle and poultry, knowing that their stock cannot resist 
disease unless properly nourished, seem to forget that the same 
laws control the nutrition of the human animal. It has been 
clearly proved that man's resistance to many diseases, such as 
constipation, appendicitis, tuberculosis, nervous prostration, 
anaemia, rheumatism, etc., depend upon the health of his tis- 
sues, just as it does in case of the lower animals. 

The soil will not produce healthy crops unless it contains 
the sixteen elements necessary to the life and growth of these 
crops. This is why the farmer has to put back into the soil 
those elements which are used up by former crops. For this 
reason he employs fertilizer, phosphates, nitrates, lime, etc., 
to prevent a crop failure. 

Food will not prevent health failure unless it contains 
the same sixteen elements which are extracted from the soil. 
All natural foods contain these elements and, very strangely, 
the same sixteen elements are found in man's bones, blood, 
muscles, cartilages, nerves, teeth, etc. They are also found in 
the digestive juices and other fluids of the body. Physicians 
are beginning to realize that these elements cannot find their 
way into the body, w T here they belong, if they are taken out 
of the food before it is consumed. Yet that is just what hap- 
pens every time we refine our foods. White wheat flour, fancy 
corn meal, pearled barley, milled r}^e flour, polished rice, re- 
fined sugar, refined oils and corn syrup are among the most 
common foods which are robbed of from eight to twelve of 
these necessary sixteen elements. 

When full-grown men and animals are fed exclusively on 

55 



the food mentioned, and many others, they lose their resistance 
to disease, become depressed in spirit, are easily discouraged 
and develop marked irritability. In the case of growing chil- 
dren their development is seriously stunted, and they become 
easy victims of many ills which the well-nourished child or 
animal resists. 

ABOUT LIGHT LUNCHES 

Persons who make a meal of cake, pie or ice cream — and 
do so as a daily habit — are endangering their health. Such 
food has but little real nourishment and supplies almost none 
of the elements needed. Such food is all right as a finish to a 
meal, but if real hunger is to be satisfied it would be better to 
take some form of whole-grain bread or biscuits with milk, 
eggs or fruit. 



57 



BOOK 2 



REMARKABLE MODERN DISCOVERIES 
ABOUT FOOD 



FOOD! 
IT GIVES HEALTH OR CAUSES DISEASE 

Modern discoveries relating to food have opened a wide 
field of research. 

Up to a very recent date the general public have supposed 
that food — any kind of food — nourished the body and supplied 
all its needs; that it had no relation of any kind to the many 
diseases that human beings suffer from. It is now known that 
nearly all diseases that afflict humankind have been caused by 
food. Food can nourish, only, if it contains certain elements. 
If it lacks these elements it gradually causes the various com- 
plaints that arise from malnutrition. The explanation of this 
is very simple. In as few words as possible — and avoiding all 
technical terms — it will be made clear in what follows. 

In the first place, it must be understood that our bodies 
are composed of certain elements that in the normal person 
in perfect health are present in our various organs — in the 
fiber and composition of our muscles, nerves, bones, brain, etc. 
This peculiar arrangement of substances exists in the child at 
its birth, and if that child is to remain in a state of perfect 
health with its natural growth and development, these sub- 

61 



stances must be supplied by food. The body is continually 
using up and consuming its own substance, which is continually 
renewed by food. The body consists in certain definite propor- 
tions, according to whether it is flesh, bones, teeth, nerves or 
brain, of 10 to 16 different elements or combinations of chemical 
or mineral substances, as follows: Potassium, sodium, calcium, 
magnesium, iron, phosphorus, sulphur, silicon, chlorine, iodine 
and others that evade the researches of the chemist. The vege- 
table world supplies us with grain, vegetables and fruits which 
in varying proportions contain exactly these same substances, 
and others, which (like those in the human body) evade the 
search of the chemist, but are necessary for nutrition and are 
called vitamines. If these various substances are present in 
the food they not only keep the body in health, but supply it 
with certain powers of resistance to disease. 

If the food lacks any of these necessary elements the 
various organs suffer from lack of nutrition — the powers of 
resistance are reduced, and ill health results. We are con- 
tinually surrounded by tendencies to disease — germs are nearly 
everywhere — and if our systems have not the powers of resist- 
ance to destroy these germs they cause disease. 

Nature has provided in the grain, vegetables and fruits 
not only perfect nutrition, but has given us the elements our 
bodies need to give us these powers of resistance. If man ate 
these things as Nature provides them — not rejecting any part 
of the grains or fruits, that is proper to eat, most persons 
would keep in health until old age. The primitive man ate 
them — only crushing the grains — and eating the bran or skin 
of them all, with the result that he knew nothing of the com- 
plaints that afflict the modern man. 

62 



The parts of the grain— -all grains — that are rejected by 
the miller for human food (and sold to feed cattle) contain 
the phosphates, mineral matters and vitamines (those mysteri- 
ous substances that only Nature knows how to produce) that 
are absolutely necessary for health, but which are absent from 
all modern milled flour, whether made from wheat, rye, corn 
or other grains, and consequently white bread, our white 
rice, corn meal, farina and a host of so-called foods are lacking 
in the very elements most necessary for human nutrition and 
resistance to disease. 

This has been proved in many ways, the details of which 
cannot be fully given here, but it is sufficient to say that experi- 
ments made by the United States Government on both men 
and animals have shown these facts and demonstrated that such 
diseases are beri-beri, pellagra, scurvy, etc., are caused by food 
alone or the deficiency in the food of the necessary elements. 

This was shown in one experiment of a group of men fed 
on nothing but white rice — the ordinary rice that everyone eats. 
They developed beri-beri. Another group fed only on brown 
rice (rice w r ith the skin left on) kept perfectly well. The ex- 
periment was now changed. The sick group were fed for a time 
on the the brown skins only of the rice. They rapidly got well. 
The well group developed beri-beri. Further experiments made 
by feeding pigeons on white rice and on white bread showed 
that they actually died sooner than if fed on nothing at all. 
In other words, they starved to death quicker with such food 
than if they had none. This has led scientists and others to 
believe that many diseases of obscure origin that for many 
years have puzzled physicians have probably been caused by 
the food lacking necessary elements of nutrition. When per- 

63 



sons suffer from so-called malnutrition and cannot digest any- 
thing — when medicines have no effect, and they seem hopelessly 
sick — they can in many instances be restored to health by first 
abstaining, either entirely or partially, from food until the di- 
gestive organs, by resting, may become normal; then given 
food that contains the natural elements. This method — with- 
out any medicine at all — is often most perfectly effective. If 
persons desire perfect health — or if in health they desire to 
keep so — they should make their diet consist, first, of bread or 
other food made from whole grain flour, and avoid, as far as 
possible, white bread, white rice, modern corn meal, etc., and 
eat natural food. Brown rice — the natural unpolished rice — is 
more tasty then the milled denatured kind and far more health- 
ful. Whole wheat bread the same. Many will ask why, if these 
things are true about the foodless quality of modern foods, we 
are not all sick. The answer to that is, we nearly all are. 
But for those who really are in perfect health they have kept 
so because they have had a sufficient variety of food to coun- 
terbalance the deficiences of the foods that the miller had de- 
prived of their phosphates, salts and minerals. 

The ones who suffer most from the foods that are so food- 
less are the very poor and their growing children. If persons 
are too poor to eat of a variety of vegetables and fruits, eggs, 
etc., and must make their diet largely of bread, they invariably 
suffer from some diseases caused by malnutrition. It is even 
believed that the dread disease that attacks children mostly, 
the Infantile Paralysis, comes from their food lacking proper 
nutrition. 

There are few really well persons. The largest portion of 
humanity suffer from some complaint arising from deficiency 

64 



of nutrition. Many suppose the fault is in some incapacity of 
an organ to function properly — as the stomach to properly 
digest the food. This is often the case, but that very weak- 
ness has mostly been caused by food that lacked the elements 
the system needs — consequently dyspepsia results, with its at- 
tendant constipation. From these two complaints many others 
often develop. If the stomach and intestines could be kept in 
perfect condition it is probable other diseases would be almost 
unknown. 

FEEDING CHILDREN 

If families that feed children mostly on white bread — and 
do not give them ' 'offsetting" foods like eggs, milk, vegetables, 
etc., in sufficient quantity — will carefully note the condition of 
the children, it will be found that they suffer from some form 
of malnutrition. They may have defective teeth or are pale 
and thin — or show a listless or tired condition. All these symp- 
toms generally pass away if proper food is given them — as ex- 
plained in this book. 

IF OUT OF HEALTH, CAN FOOD RESTORE IT? 

Where persons have got so run down that nothing seems 
to nourish them and medicines seem useless, they can almost 
without exception regain vigorous health by a simple method. 
They can practice total fasting for a period of from 12 hours 
to one day, two days, or more, with perfect safety, and with, 
in many cases, most remarkable benefit. Or, if doubtful of the 
benefit of total fasting, they can try partial fasting, eating but 
one meal a day and at stated times taking natural olive oil. 
Many persons have regained health in this simple way. If on 

65 



getting well they avoid all foodless or denatured foods, and eat 
whole wheat bread, brown rice, whole corn meal, avoiding as 
much as possible the eating of articles made from white flour, 
avoiding an excess of meat, they can keep in health. There is 
no doubt among advanced physicians and food specialists that 
most complaints yield to fasting and food treatment, especially 
Indigestion, Constipation, Intestinal Complaints, Liver, Kidney 
and Bladder troubles, Anaemia, Weakness, Wasting and nearly 
all forms of run-down conditions. Even Rheumatism is relieved 
or cured by proper food. 

FOOD THE ONLY MEDICINE FOR HEALTH 

Large books have been written about food and health, 
books costing from $1.00 to $10.00 which go into the technical 
details of this subject; but an attempt has been made herein 
to give in very condensed form sufficient of the vital facts to 
show any thinking person that such regulation of the food can 
be made that in the great majority of cases health may be re- 
gained. The books published on this subject are so very learned 
and technical that the general reader not only finds them diffi- 
cult to understand, but finds that in the maze of facts and fig- 
ures given, the subject becomes vague and loses interest. If all 
this matter is omitted and just plain statements made, the 
subject is deeply interesting and serves to lead to health by 
giving food knowledge. 

WHOLE GRAINS, A SIMPLE FOOD REMEDY 

If Combined with Partial Fasting Gives Most 
Remarkable Results 

In severe cases of Dyspepsia, Gastritis, Constipation and 
different forms of weakness or Anaemia, the following plan, if 

66 



used with the Partial Fasting method, produces results that 
seem like miracles : Obtain a few pounds of whole wheat in the 
grain and a like quantity of fine large oats, also in the grain. 
Also an equal quantity of wheat bran, also barley malt in the 
grain just as it comes from the malt house. If malt is not ob- 
tainable, omit it or use the whole grain barley — equal quantity 
of each mixed together and ground. Obtain a spice mill that 
clamps to the kitchen table (it costs but a few dollars for a 
convenient small one), or use a common coffee mill. Set the 
mill to grind as fine as possible. If not ground fine, sift out 
the coarse and grind again. It must be fine as flour. The oats 
should be in the shell — the natural oats — just as they are after 
being threshed — same as given to horses — but finer quality, 
large and full grain. Should be ground shell and all, but must 
be fine as flour. If not, then sift through fine sieve and grind 
again. The wheat is same as the miller uses. Must be in the 
whole grain just as when threshed from the straw. Barley 
grain same. The malt is same as the brewer uses. Malt is 
the malted whole barley grain. To make malt the grain is 
spread several inches deep on the malt house floor and kept 
wet for several days or until it sprouts. When sufficiently 
sprouted is dried and the sprouts separated by machinery. 
The whole malt is used by brewers when ground and the sprouts 
used for cattle food. 

If malt is ground fine as flour it can be drank mixed with 
milk or dried milk and water. This is malted milk, home made. 

THE RAW GRAIN METHOD 

Once a day or oftener if desired there should be eaten from 
one to three heaping tablespoons of this meal. It must be eaten 

67 



raw. Can be eaten with milk or mixed with cooked oatmeal 
or in mashed potatoes or in any way that is most agreeable. 
A simple way is to put three or four heaping teaspoons in a 
tumbler — fill with water. Stir and drink. The quantity eaten 
can be adjusted to your needs as long as enough is eaten to 
produce the effect. It should perfectly relieve constipation, 
especially if the partial fasting method is being used with the 
taking of Natural Olive Oil. If much run down and the system 
needs iron, mix raisins, say a tablespoonful or less each time. 
Raisins are full of iron — put there by Nature's wonderful 
chemistry, and in the only form that the system can use. In 
obtaining the grains, bran and malt for this raw food remedy, 
be careful not get stale or musty grains. They must be clean 
and sweet. The effect of this simple way to correct indiges- 
tion and inflamed stomach is so pronounced it is almost 
beyond belief until tried with partial fasting. If malt and other 
grains cannot be obtained, the ones not obtainable can be 
omitted. Good results can be got from just the wheat grain 
alone. But the mixture should be used if the grains can be 
obtained. Any of the seed dealers in large cities will supply 
the grains by the 5 pounds or more. 

A DELICIOUS BREAKFAST CEREAL 

For those who like cooked oatmeal and want to eat the 
ground grains with it — will find this very tasty. 

With your portion of oatmeal mix two teaspoons (or more) 
ground malt and two or more teaspoons bran. Only the oat- 
meal is to be cooked. The grains to be eaten raw. 

For those who have tried the garlic remedy for rheumatism 
given in "Health Facts and Partial Fasting" and found what 

68 



wonderful relief it gives, but who do not want to take garlic, 
it may interest them to know that the raw grain method will in 
most cases give very quick relief and sometimes w r ith such re- 
markable effect that sore and stiff joints that have been a 
trouble for years become normal, the soreness and stiffness 
leaving them, and almost the suppleness of youth returning. 

The effect of the raw grains on the general health is so decided 
that ailments -of long standing seem to disappear like magic in 
many instances. 

This is probably owing to the fact that this combination 
of grains contains the phosphates, lime, sodium, sulphur, etc., 
that the system needs for health. Such effects of raw grains 
prove that if the system is supplied with the substances it needs 
Nature does the restoring to health. 

"If persons wish to take the natural grain remedy in the 
form of a liquid tonic in addition to what is eaten, the directions 
are as follows: In a bottle that w r ill hold a full quart put enough 
brandy to make it occupy one-quarter of the space. Add to 
this one cupful of the grain meal. Now add enough w^ater to 
fill the bottle. Take a wineglass full once or twice a day, 
shaking the bottle each time. It should be considered by parties 
taking this natural grain remedy that the nutritious effect of 
these grains builds up the whole system. If taken during a 
considerable length of time, it even has the effect of causing the 
system to resist the decay of the teeth, which is so prevalent 
among persons who eat considerable white bread." 

SAVE THE WATER IN WHICH VEGETABLES HAVE 

BEEN COOKED 
Most persons throw away the water after cooking vege- 
tables, thereby wasting the mineral salts that the hot water 

69 



has dissolved. These soluble matters are valuable food and 
should be used either for part of a soup or the water boiled 
down and served with the vegetable or put in gravy. 

For those interested in the natural whole grain method 
who want to know where the grains can be obtained, we give 
names on last page. In buying ask for the whole grain in its 
complete natural state, and insist that it be free from any 
chemical or preservative. 

These names are given for benefit of the reader. No 

charge is made to any of these parties for mention of their 

names. 

(See last page.) 

DO MEDICINES CURE? 

Some medicines are excellent and necessary and the wise 
physician, in properly using them, often gets the results in- 
tended. In many cases, however, medicines are useless. They 
cause no improvement, sometimes injury, and seem a waste of 
money. Many of the medicines intended to restore to the sys- 
tem the mineral matters the system is starving for, and which 
do not exist in proper quantity in modern food, are absolutely 
useless. Nature has so arranged that the crude minerals, the 
salts, phosphates, etc., that are so freely given in medicines, 
cannot be taken up by the human tissues. The body will only 
assimilate these minerals, salts, etc., when they have first been 
combined by Nature's wonderful chemistry and made a part of 
plants, grains, vegetables and fruits. In such form the body 
absorbs them. In any other form they cannot be used as food 
— the body absolutely rejects them. 

70 



WHAT THE MOTHER SHOULD EAT 

Married women, when children come, wonder why in many 
cases the teeth seem to fail and decay. That is because Nature 
demands the materials of which the teeth are composed, and 
failing to obtain them in the food the mother eats, takes them 
from the substance of the mother's teeth and bones. Mothers 
should eat plenty of whole wheat bread, shredded wheat biscuits, 
or the grain mixture given in this book. Also eggs, milk, vege- 
tables, salads. 

The system should be kept in order. If constipated, olive 
oil will correct it. Sickly mothers cannot expect healthy chil- 
dren. Keep strong and well and the children will be healthy. 

WHY TEETH DECAY 

The most general reason why teeth decay is wrong eating. 
The food does not contain the lime, silica, phosphates that they 
consist of. Our bodies' flesh and bone are made of the sub- 
stances that food consists of and must have those substances 
to renew waste and wear. If persons eat food that is mostly 
starch — like white bread, rice — and most of the cereal foods, 
the system fails to get proper nourishment. To correct this 
there should be eaten food made of whole grains — vegetables, 
eggs — milk and a reasonable amount (if desired) of animal 
food. Avoid too much food containing a large proportion of 
starch. 

HEALTH HINTS 

Eat lightly, sleep well, don't worry. Take exercise, drink 
plenty of water, think and use common sense, and you will not 
need any medicine, druggists or doctors. 

71 



Dont let others think for you. 

Think and act for yourself. 

No man or woman on arriving at the years of discretion 
needs anyone to tell them the difference between right and 
wrong. 

A good clean body, a good clean mind, pleasant thoughts, 
fair-dealing and the free use of the "Golden Rule" will make 
and keep you and everybody happy. 

Children need advice, thinking men and women do not, if 
they are well and healthy as nature intended they should be, 
by right living. 

Take an hour occasionally and think for yourself. 

Be broad minded, not narrow. Let your own thoughts die- 
tate, no one else. 

In this great U.S. A. you have opportunity to use your 
own mind, and act accordingly. 

Follow the common sense plan of living and thinking; and 
study and practise the "Golden Rule." "Do unto others as 
you would they should do unto you." 

TO STOP THE "ITCH." AN OLD-FASHIONED REMEDY 

Add about half a teaspoonful of Powdered Flowers of 
Sulphur to one or two ounces of ordinary cooking lard, vaseline 
or cold cream, and apply this freely to parts affected. It has 
often given quick relief. Mix equal parts of each — mix cold. 
Ordinary Powdered Sulphur can be used. 

This is an old-fashioned remedy and as far as known the 
only really effective one. 

72 



AN OLD-FASHIONED SPRING MEDICINE FOR 
CHILDREN AND GROWN-UPS 

One teaspoonful of Powdered Flowers of Sulphur well 
mixed and stirred into half a cup of Molasses. This is an old- 
fashioned spring medicine and should be taken a teaspoonful 
or two, each morning for a few days. If Flowers of Sulphur 
is not obtainable use ordinary Flour Sulphur. 

TO STOP A COUGH AT NIGHT THAT PREVENTS SLEEP 

One tablespoonful of thick black New Orleans Molasses 
will often stop cough at night. 

FOR CHAPPED OR SORE HANDS DUE TO COLD OR 

EXPOSURE 

Have a mixture put up by your druggist of three parts 
Glycerine, one part Rose Water. Rub this well into the hands 
after any hard work or if the hands are badly chapped, and 
to keep the hands soft apply each night freely, rubbing well 
into the palms and backs of hands, and when the hands are still 
moist put on an old pair of soft gloves to prevent soiling of 
clothes, and in the morning the hands will show the result of 
this application. 

FOR NURSING MOTHERS 

For inflamed or caked breasts, mix equal parts Vaseline 
and Peppermint Oil. Mix them cold. Just stir them together. 
Apply lightly same as any ointment. 

It instantly produces a cooling and relieving effect and 

will in a short time reduce the inflammation and restore to 

normal condition, 

73 



This harmless and simple remedy should be more generally 
known. 

For a person suffering from this most common trouble to 
know how to quickly relieve the pain is alone worth many 
times the price of this book. 

ACUTE INDIGESTION 

To obtain almost immediate relief in an attack of indiges- 
tion from over-eating or too hearty food, get your druggist 
to put up a mixture of pepsin, bismuth and capsicum, and keep 
a bottle of this always on hand, in your toilet cabinet. 

This will, almost always, instantly relieve an acute attack 
of indigestion, and in some cases it has saved life by prompt 
use. If this does not give immediate relief, call your doctor. 

The druggist will know correct amounts to use. 

In every emergency cabinet you should have as follows: 

Carbolic ointment — for burns, bruises, cuts, sunburn, etc. 
Magic Balm Ointment is best. 

i bottle vaseline. 

i bottle aromatic spirits of ammonia. 

i roll cotton gauze. 

i roll adhesive tape. 

i small pair scissors. 

i roll absorbent cotton. 

i bottle tincture of iodine — for immediate use, to prevent 
infection from cuts, etc. 

i dozen 2-grain quinine pills for colds. 

Some mild cathartic for only occasional use. 

i jar of good pile ointment. Magic Balm Ointment is 
best. It relieves immediately. 

74 



i inhaler, with small bottle of oil of eucalyptus, for catarrh 
or colds in head. The kind made of glass, open at both ends 
and with enlarged part in center to hold cheese-cloth saturated 
with inhaling liquid is best to use. Will stop a cough and helps 
hay fever. 

i small camePs hair brush to apply iodine and another to 
remove particles of dust and dirt from eyes. 

i eye cup to use in case of injury to the eyes, and on pur- 
chasing this at any druggist full directions will be given as 
to how it is used. Often this eye glass filled with warm water 
will relieve eye pain; also dust or dirt can be removed from the 
eye and give quick relief. 

A little boric acid in warm water relieves eye pain. 

HOW TO CURE A COLD OVER NIGHT 

If you are chilly, have a headache and feel dull and ache 
all. over, this is a sign that you have been careless and taken 
cold. This often happens in cases where vitality has been 
lowered, due to rundown condition. 

By a simple common sense plan this can be easily remedied 
as follows: 

Just before retiring take a very hot lemonade, sweetened, 
and about five or ten grains of quinine. 

Put on a heavy sweater and heavy underclothes, go to bed, 
cover w r ell with heavy blankets to bring on profuse perspira- 
tion. Take the quinine before taking the hot drink, then go 
to sleep for the night. 

Allow the sleeping-room to be well ventilated, window 

opened at top and bottom. 

75 



In the morning the cold will have disappeared. The pro- 
fuse perspiration has relieved the body of the cause of the 
cold, and by being careful for the next few days your con- 
dition will return to normal. 

SOMETHING ABOUT RAZORS 

People who shave themselves find difficulty in getting the 
keen edge and smooth shaving of the barber. A razor that will 
take and keep a keen edge is a prize of a lifetime — and few 
persons have such a prize — but even a faulty razor will do 
good work — and a fine razor will make shaving a delight if the 
following directions are followed: 

Take an ordinary leather razor strop and scrub it with 
soap and water, removing all material from its surface until 
it is just bare leather. Now, when dry, use the rougher side — 
with nothing on it — to sharpen the razor and finish on the other 
side (the grain side) after rubbing some good laundry soap on 
it to give it a glaze. 

If the razor is very dull it may need a stone hone — and 
then to be rubbed on a leather that has some razor paste on 
it — but this does not give it a fine edge. The sharpening must 
be finished as directed above. This kind of a strop will keep 
a fine edge on for years if properly used. The best kind is the 
double leather on a frame with a handle that has a screw that 
keeps the leather tight on the frame. The loose strop after 
a time causes a rounded edge that needs honing on a stone. 

It is best to have two strops — one with razor sharpening 
paste on to give an edge to a dull razor — and finish on the other 
strop. If, instead of both sides of strop being leather, one side 
is canvas, to use as a finish, it gives a quicker edge. The can- 
vas side should be soaped. 

76 



. The following article on "How To Keep Fit" is published 
here by special permission of Physical Culture Magazine as is 
also the succeeding chapter on "Food and Health. " 



77 



From Physical Culture Magazine by special permission. 

WALTER CAMP TELLS CONGRESS HOW TO KEEP FIT 

Famous Yale Coach and Physical Culturist Honored by Having 
His Speech in Congress Printed in the Congressional 
Record — His "Daily Dozen," Good for Congress- 
men, Is Equally Valuable for Advertising Men. 

Reprinted from the June Issue of Physical Culture Especially 

for Advertising Men. 

Walter Camp's speech in the House of Representatives, 
printed in the Congressional Record of March 2, 1921, is such 
a striking and interesting presentation of his philosophy of 
keeping fit, that advertising men will particularly appreciate it. 

Mr. Camp was introduced to the House of Representatives 
by the Hon. John Q. Tilson, of Connecticut. We regard it as 
a privilege to present parts of his speech as follows: 

"Ladies and gentlemen, do not be alarmed, and do not 
think I am going to suggest that you change the even tenor of 
your life, or that I am going to rush you into a gymnasium, 
lame you, and tire you out. That is old-fashioned. We do 
not have to do that any more. A man or a woman can keep 
himself or herself fit with six or seven minutes a day. It is very 
foolish to urge anyone to try strenuous exercises to which they 
are not accustomed to make themselves lame, and I would be 
very foolish to advise anything of that kind. 

"But we are all wild animals in a state of captivity. When 
you stop to think of it, man was meant to earn his bread by 
the sweat of his brow, and in the early days he had to dig for 
what he was going to eat, and he did not get any too much of 
it. He had to work hard to get it. Today, instead of that, 

Copyright 1921 by Physical Culture Corp'n, 119 West 40th Street, New York 

79 



your food is brought to you on a platter. You do not work 
for it. A great deal too much of it is brought and what is the 
result? The result is that you are being injured by civilization. 

"An outdoor man can eat anything that does not eat him 
first. If you were all on perpetual vacations, I should not need 
to talk to you. If you are hunting and fishing and traveling 
through the woods, you do not need any ideas about diet. 
The greasy bacon tastes good, and it digests, and you do not 
need any calisthenics. You get enough work. But unfortu* 
nately a good many of us have our living to make, and it requires 
some of our time to do that, and consequently we get, as I say, 
hemmed in between four walls and have to compensate for it, 
or else an inexorable nature makes us pay the penalty. The 
war through which we have just passed brought us to a realiz- 
J ng sense of our situation. If my boy and your boy had not 
been physically fit to fight we would not be here tonight. 

"But there is something beyond that. We found that the 
men back of the lines had to work hard, but a good many of 
them broke down. We found too many who were old at 40 
and fat at 50. Any time after that they had to have a motor 
car if they wanted to get anywhere. There is no reason in the 
world why a man or woman at five and forty should look 
either like a ruin or a public building. That is not necessary. 
Nature did not mean us to do that, and if we take proper care 
of ourselves we need not. 

"If you are going to do office work you do not want great 
bulging muscles. That is not worth while. It is a nuisance, 
and sooner or later it drains your vitality. What I wanted 
was something that should conserve vitality and at the same 
time get at this part of the body. Men and women alike need 
to do things to make and keep their bodies supple. Women 

80 



are a little more supple than men; but, if you stop to think of 
it, after you are 12 or 15 years old you all commence to move 
in straight lines. You give a child something to reach over its 
shoulder, and the child will reach right back like this, but if 
any of us are going to reach anything that is back of use we 
turn around. You move only in straight lines, and there is 
where the trouble begins. There is where the American disease 
of civilization, constipation, comes from. There is never any 
motion around the middle of the body. What is age? It is 
stiffness. There is no reason w r hy a man at 50 or 60 or 70 
should not be supple; and if he is supple, then he grow T s old 
very slowly. The place where he must look after himself is in 
his body muscles. 

"After I had studied these things, I had made up my 
mind about throwing-out exercises for the arms and legs, but 
still I did not know just what I wanted to do. Suddenly, one 
night it came to me that, as I said at the beginning, we are all 
wild animals. Now, what do the wild animals in a state of 
captivity do? Yo go to the Bronx and the Zoo and watch them, 
and what do you see? You do not see any lion or tiger kicking 
like this, to exercise his legs. He knows his legs are going to 
be good enough, and if you think they are not, just open his 
cage and see. He can run just as well as he ever could. But 
what is he doing all the time? He is stretching those big 
muscles of the body, bending and stretching his body muscles. 
You call your domestic dog off the sofa, and what does he do? 
The first thing when he jumps down, he makes a long stretch 
backward and forward. You can test it at any time. That is 
inherited instinct in those wild animals. The wild animals and 
the tame animals, too, know that it is the stretching of those 
body muscles that counts and nothing else. Everything else 

81 



takes care of itself. They are all the time testing and exercising 
those body muscles. I made up my mind that this was what 
I wanted to get at, so I worked out this set of exercies. 

"I was going out to Great Lakes one night, and I was in 
the smoking compartment of the sleeping car. About u 
o'clock in the evening a man came and he said 'Mr. Camp?' 
I said 'Yes.' He said, 'Well, there is a man in the car here who 
is in very bad shape, and we wondered if you could not do 
something for him.' I said, 'What is the matter?' He said, 
'This fellow is running up and down the aisle in his pajamas 
trying to get them to stop the train to let him get some dope 
because he has not slept for four nights.' I said, 'He is pretty 
near to central nervous exhaustion, and he will crack pretty 
soon.' I found he was a man only 38 years old, who had been 
managing a munitions plant up in Canada, and had broken 
down under the work, as so many other men did at that time. 
He broke down because he had offended all the laws of nature. 
He had given up all exercise, and had been working day and 
night. 

"Now, you know, when nature taps you on the shoulder 
there is no appeal to Washington. When she does that she 
gives you notice, and when you get that notice there is nobody 
else who can stand it for you. You have got to stand it your- 
self. And that fellow had come pretty near having his notice. 
He was just as white as a sheet. He was twitching all over, 
his pulse was no, and he said to me, 'For God's sake, can't 
you put me to sleep?' I said, 'No, I can't put you to sleep, 
but I can stop this twitching. I can start this thing so that 
you will rest.' He said, 'Well, if somebody can only put me 
to sleep!' I said, 'Don't stand that way, stand this way,' and 
I started him on a few exercises to stretch his body muscles, 

82 



Pretty soon the color began gradually to come back into his 
face, and the twitching stopped. Then I said to him, 'I am 
going to put you through the whole set of exercises once. Then 
I am going to send you back to your berth. You are not going 
to sleep, but you will rest easy for a while, and that is the first 
step.' So I did that, put him back in his berth, and did not 
hear anything more from him. The next morning while I 
was at breakfast in the dining car somebody tapped me on the 
shoulder, and it was this man. He said, 'You don't leave this 
train until you have taught me those exercises. I slept last 
night for the first time in five nights.' Well, tw r o months later 
I got a letter from him in Toronto saying, 'My dear good 
Samaritan, I am back on the job all right again, and I am 
teaching everybody here those exercises.' 

"What is nature's method? She is the kindest mother in 
the world, always taking care of you and going to an extreme, 
giving you a margin that you can play with all the time. For 
instance, a boy begins to smoke. What does nature do? She 
makes him sick. She says, 'Kid, I wouldn't do that. I don't 
believe in it. I don't believe it is good for you.' But he goes 
on smoking, and Mother Nature says, 'Well, I can't kill the 
little fellow for that. That is a trifle.' So she adjusts him to 
that false economy, and he is not sick any more. He goes on 
smoking and it does not seem to have any effect upon him, 
or, at most, no serious effect, and in moderation it does not. 
Then he goes on smoking more, and he smokes one cigar after 
another, and finally gets up to 1 6 or 17 a day. What does 
nature do? She looks him over and gives him another warning. 
She gave him one warning at first. She said, 'You would be 
better off if you didn't do that at all,' but she adjusted it so 

83 



that he could smoke in moderation; but when he gets up to 
smoking 1 6 to 17 cigars a day, then she steps in again and 
gives him another little warning. This heart of his begins to 
flutter, and he is scared to death and runs to his doctor. The 
doctor examines him and says, 'You have got to cut out this 
smoking.' So he cuts it out. 

"Well, in three or four days or a week the irritability here 
has all disappeared. Then he chuckles to himself and he says, 
'I have this thing fixed up all right again,' and he begins to 
smoke again a little. He smokes in moderation the first week, 
but nothing happens. Then he goes on increasing it more and 
more until he gets up to 15 or 20 a day again. Then the flut- 
tering begins again. He knows all about it then. He knows 
he is smoking too much, and he says, Veil, now, I know I did 
smoke too much today, but tomorrow I won't smoke at all.' 
He lies awake to first part of the night, but the last part of the 
night he gets three or four hours' good sleep. He wakes up, 
and the fluttering has all stopped again. He gets his breakfast 
and then he lights up. Now, he has begun to take chances, 
and he is getting pretty close to the edge, but he does not know 
it. He forgets all about the two or three warnings that Mother 
Nature has given him. Finally, he gets to going it right along 
just as he did before, and this thing commences again. Then 
what does nature do? She takes one look at him and says, 'I 
gave you your three warnings. Now I have better men,' and she 
sweeps him off. That is what she does in everything. When 
it is done in moderation she deals gently. But these people 
think they can go beyond that, and then after she has given 
her warnings, she gives them up for better men. 

"People think that they can take an orgy of exercise and 

84 



make up for a long period of neglect, when they do not take 
any exercise at all. You can not do that. Nature does not do 
things that way. She does not grow a plant for a month and 
then stop for 1 1 months and then shoot it up again. Things 
have to be done gradually. If you put on 30 or 40 extra pounds 
of weight, you have not put it on in 30 or 60 days and you can 
not take it off in 30 or 60 days with safety. You can get it off 
— run it off, sweat it off, and all that — but let me tell you that 
you are taking big chances when you do it. But you can do it 
gradually, slowly, just the way it was- put on. Nature gives 
you all these chances. The way to do it is to have all your play 
and all your fun just the same. When you get the chance to 
play, play, and use your legs and arms in playing. Do not go 
to a gymnasium. That tires you to death. When we were 
children and had to do those exercises we slacked it just as 
much as we could. We had no use for it. Now, the only part 
that we neglect is the part that counts the most. 

"These exercises are arranged alliteratively, so that they 
are easy to remember. When the Bureau of Navigation first 
proposed that I should take hold of this work they said, 'We 
can not send men to learn these exercises, because it would take 
a year or two to make leaders and put them through the sta- 
tions.' I said, 'You are thinking of the Swedish.' When you 
learn the Swedish you have to learn the nomenclature of over 
300 different varieties of movement, and of course it takes a 
long time. Now, we had to create these men as accomplished 
leaders in a week, and we did it, so you can readily see how 
simple it is. 

"The first three exercises we use in the service can be used 
only in groups. They are to secure co-ordination, to get the 

85 



wires working well from the mind to the muscles. That is 
quite essential in any drill, as you realize, and also it is a very 
good thing. Your nerves are in better condition if your mus- 
cles answer immediately. The first three exercises are the 
hand, the hip, and the head. All of you know that if a man or 
boy is quick in one thing he is quick in everything. If he is 
quick in football, he is quick in baseball. In other words, the 
wires are in good condition, the message travels quickly, and 
the man answers instantly with his muscles. In order to assist 
me in showing these three simple exercises I should like to 
have three of you stand up." 

(Mr. Reed of New York, Mr. Swindall, and another 
gentleman stood up in the center aisle.) 

"When I precede a command with the word 'order/ then 
you make the motion. If I omit the word 'order,' you do not 
make the motion. Order, Hands; order, Hips; order, Head. 
I do not want to go through all of it, but only enough to show 
what it does. Now, when I say, 'order,' make the motion. If 
I omit the word 'order,' then remain motionless. Order, 
Hands; order, Hips; order, Head. Order, Hips. Head. Hips. 
That is doing very well. After we have done that three or four 
times I will omit the word, 'order,' and will mix them up — 
hands, hips, head. Now, look at me, but follow my orders 
and do not mind what I do. Hands, Hips, Head, Hips, Hands. 
I am very much obliged. That is all, gentlemen. Thank you. 

"You all realize that if you are boxing and your opponent 
makes a certain move and you do not make the right move 
there is trouble. In these exercises it takes only three or four 
days before the men are acting on the word of command. Now, 
remember that most of you are like these gentlemen who have 

86 



been assisting me so kindly. You and they have been giving 
orders and not taking them. Under that habit your co-ordina- 
tion gets poor. The privates can always drill better than the 
officers, because they have been accustomed to obeying orders. 

"With the next three exercises we begin to get at the body. 
These are the 'grind,' the 'grate/ the 'grasp.' 

"You stand in this position, and raise the arms sidew r ays 
to a horizontal position; turn the palms upward and force the 
arms back as far as possible. While in this position count 
slowly from i to 10, and at each count make the hands describe 
a complete circle about 1 8 inches in diameter, the arms remain- 
ing stiff and pivoting from the shoulders. Then reverse the 
direction of the circle and do another 10 of them. 

"All of you are perfectly familiar with the idea of sitting 
up straight and standing up straight. You say to your little 
children, 'Sit up straight; stand up straight. Stand up; don't 
do that.' We hear that all over the country. Now, you can 
not stand up straight and your child can not stand up straight, 
unless the shoulder muscles are in good condition. You all 
know that when you see a weak man or woman, an emaciated 
one, one that is run down, you see those shoulder blades 
sticking out at the back like wings. The muscles over those 
shoulder blades have atrophied. What happens when the 
muscles atrophy over those shoulder blades? The blades go 
out, the shoulders go in, and you are shut right up. When this 
happens your chances of life are growing small, and your 
chances for a comfortable and happy life are becoming in- 
finitesimal when you get over this way, stooping over. 

"The second of these exercises which I show you is the 

87 



'grate/ which puts a rounded cap over the shoulder blades. 
It does not look like muscle, but is a round smooth cap over 
the shoulder, because those muscles get exercise. In the 
service and in civilian life also we are after the flat foots, too. 
We combine these two. Stand like this, then raise the arms 
to an angle of 45 degrees, and come up on the balls of your feet, 
inhaling, and then let the arms down only to horizontal. That 
is easy, you see. That is exercising the arch of the foot all the 
time and exercising these shoulder muscles. Let me repeat 
the directions. 

"Raise the arms to horizontal. Then, while taking a 
deep breath, raise the arms to an angle of 45 degrees, and also 
raise the heels until you are standing on the balls of the feet. 
Then while you slowly let out the breath come back to the 
original position, feet flat on the floor, arms horizontal. 

"You keep the weight on the shoulder muscle, therefore 
you get splendid exercise and you will find when you do it 
15 times you will realize that you have a pair of shoulders, 
all right. The purpose is to put the driving power up here. - 

"The next exercise is the 'grasp.' Very few of our sports 
do much for the neck. The result is that it is feeble and little. 
Your will realize when you stop to think of it that you recog- 
nize the ill man or the ill women, and those who are not strong 
in vitality, by the fact that they have hollows in the side of the 
neck here. You can get strength in the neck in this way: You 
stand in this position, raising the arms to horizontal. Place 
the hands behind the neck, and put the tips of the fingers 
against the base of the skull, like this. The elbows are forced 
back. While in this position bend the body slowly forward 
from the waist as far as possible. You exhale as you go down, 

88 



keeping the head up and looking at the leader. Then you come 
up and bend back only a little way. This gives just enough 
pull on the abdominal muscles to get them in action up and 
down. It is very easy, but you will find it begins to pull here, 
and pretty soon your neck instead of having any hollows in it 
is a column, the way it should be; and then you find, instead 
of it being an effort to stand up straight, it is easy to stand up 
straight and hard to get over this way, because these muscles 
are acting as they should. 

"The next three exercises are the 'crawl,' the 'curl/ and 
the 'crouch.' Here we commence to exercise this part of the 
body, about the waistline. As I have said, in the first place, 
the disease of civilization is constipation, and if you churn up 
the intestines you get secretion, and if you get secretion you 
are no longer constipated. It is a simple proposition. You 
begin in this way, standing erect, dropping the right hand to 
the thigh, putting the left arm straight up, and let your right 
hand crawl down as far as comfortable. That bends the body 
sidew r ise from the waist. The right arm slips down the right 
leg to or below the knee. It is not the object to start with the 
first day you try it to see how far down your leg you can get 
your hand. You will find that you have not used these side 
muscles very much for a long time, but the effect produced is 
cumulative. Then reverse it, putting the left arm straight 
down by the side of the left thigh, raising the right arm, and let 
the left hand crawl down the left leg as far as is comfortable, 
bending from the waist toward the left. Do each of these 
motions five times. If you do this a little every day, in a week 
you will find that you are going down very easily. The result 
is suppling these muscles on the side which you do not use. 

89 



It is churning up the intestines and crowding the colon. A 
great deal of the trouble comes from the colon, and this will 
correct that. 

"The next exercise is the 'curl/ which is a breathing 
exercise. You have been told, and they are telling you yet, 
that if you get up in the morning and throw open the window 
and then take 20 or 30 deep breaths, you will acquire the habit 
of deep breathing when you sit at your desk. Well, that is the 
worst lie that was ever perpetrated on the human race. If 
you stop to think about it, you realize that you can shove 
those ribs out while you are thinking about it, but when you 
stop thinking about it, you will stop making your ribs go out. 
When you take those 20 or 30 deep breaths in the morning 
you get some oxygen, but if you really want to get a chest 
that a singer has you should do it in another way. It can be 
done and done very readily. 

"You close the fists, inhale slowly, and let the head and 
shoulders go over back, while your fists come up into your 
armpits. Look up at the ceiling. You can see what that does. 
It brings these ribs out. Then see what it does to your belt 
line. You will find when you do this that you are pulling 
right up here, putting your belt line up where it belongs, like 
this. Then your carriage is right. When you have done what 
I told you, then begin to exhale as you come back to the 
original position, with your head erect and arms at the horizontal- 

"These exercises very soon increase your lung expansion 
and increase permanently the room where not only your 
lungs are taken care of but your heart and your stomach. 

"The 'crouch' is a leg exercise, but we do not use it for 

90 



that, but to give control over the muscles which affect your 
poise and carriage in walking. Put your feet 18 inches apart, 
and then, going up on the toes, go down with a straight back, 
then up again and back on the heels. Here we are after that 
flat foot again. We do not want that arch to get weak because 
there is no pain that is quite like a fallen arch, and as long as 
you keep those arches in good shape you will be in no danger 
from that. You will find when you first try it that you pitch 
over. Your muscles ought to obey your will. If you tell them 
to hold you straight, they ought to be able to, and they will in 
two or three days, and then you are getting the poise to the 
body proper. 

'The last three exercises are the 'wave,' the 'weave,' and 
the 'wing.' Here we attack the body still more. 

"For the 'wave' stand in this position with the arms as 
before, at horizontal. Bring the hands up over the head and 
clasp the fingers. Bring the arms against the ears, and then 
let the hands describe a complete horizontal circle about a 
foot in diameter, waving the body from the waist. Before I 
do that let me tell you what they do in hundreds and hundreds 
of schools, teaching the children, and every 6 or 7 year old child 
knows how to do it, just as I am doing it now. They just 
wiggle their knees and hips like that, and that is all they do. 
They do not get any motion at the waist. You just screw the 
knee and hip around, and get no motion up here. Now 
put your arms in this position, as I say, locking the fingers and 
bringing the arms up against the ear, make a complete circle 
waving from the waist. There is one place you will move and 
you will move freely there, and you can not deceive anybody 

91 



about it. You see that is getting a movement in four directions, 
and churning up the whole middle section of the body. 

"The 'weave' is a little more accentuated. Ask anybody 
who ever had anything to do with setting-up exercises, and 
there is one thing they always do. That is bending over and 
touching the floor in this way. That is not only very ineffec- 
tive, but sometimes it is dangerous. There are probably some 
of you here who have struggled with that, and have not been 
able to get over. You are all right. You do not have to get 
over. I happen to be 'long coupled/ and can reach down 
there, but there are plenty of men who never ought to get 
within 2 or 3 inches of the floor. I had a letter not a month 
ago from an Army officer who says, "Thank God, somebody 
has put a crimp in that. We broke hundreds of backs in our 
division before we knew enough to let it alone.' I have had 
hundreds of men come to me with rheumatism and lumbago 
and sciatica, from doing that one thing alone. 

"I had a former general in the Army who wanted to 
consult me here at Washington. I said, 'Have you got on a 
leather jacket?' He said, 'Yes.' He said, 'I have lumbago and 
sciatica,' and he said, 'I have been to two surgeons, I have been 
to .osteopaths, and out to the Mayos, and nobody can do any- 
thing for me.' I don't know. He may have had a loose sacro- 
iliac. At any rate he had a mighty bad back, and he said he 
had had it for nine months. I said, 'How did it come on?' 
He said, 'I was doing my setting-up exercises one morning.' 
I said, 'I will show you the one you were doing.' He said, 'I 
don't believe you can.' I said, 'All right. It was this one.' 
He said, 'Don't do that; it hurts me to think of it now.' 

"The only muscular exercise I am getting is when I com- 

92 



mence to come up. Now the muscles of my back are beginning 
to lift my trunk. If every man, woman, and child could not 
get up from that stoop you would have to have derricks along 
the streets to get them up. Your back is good enough to do 
it without any special exercise. They thought it was good for 
constipation. Well, it is a little exercise, but it is just what I 
told you, it is a straight-line exercise. You are doing it every 
time you get up out of your chair, but it is not very effective. 

"The 'weave' is like this. You turn like this, turning the 
body to the left from the hips, the arms remaining horizontal 
until the face is to the left, the right arm pointing straight 
forward and left arm straight backward. While in this posi- 
tion bend the body from the w r aist so that the right arm goes 
down until the right fingers touch the floor, while the left arm 
goes up. You bend the right knee as freely as you like. Then 
you reverse the movement, turning the body to the right unti 
the left hand points straight forward, and then bending the left 
knee dow r n until the fingers of the left hand touch the floor. 
Now, that is easy. There is no pull here, but there is consider- 
able tension right in here at the waist, and you get all the 
motion that you want, as you get it without any danger. 

"The last is the Sving/ It is a breathing exercise. It is well 
to wind up any set of exercises w r ith a breathing exercise. It 
is somewhat similar to the 'curl/ but it has other motions. 
Stand like this, with your arms horizontal. Inhaling a full 
breath, you then exhale and let the arms go down by the side, 
pulling in the abdomen. Crowd out as much air as you can. 
Then you come up like this and open up and lift up, take a full 
breath, and then go down again. I could talk to you, possibly 
an hour, and you people who are here would understand it if I 

93 



talked about diaphragmatic respiration; but when you talk to 
3,000 rookies you could not tell them that they could breathe 
with something in here, but you can put them in a position so 
that they would begin to send the diaphragm down. 

"This is the entire set of exercises. They are easy and 
simple, and do not require any extraordinary stunts. Any- 
body can do them. When you start to do them do not try to 
see how far you can go. There is no gain in that. Just do it 
gradually, and you soon begin to get more and more supple. 
Only take six or seven minutes at it, and it is an insurance 
against ill health." 



94 



FOOD AND HEALTH 

By permission of Physical Culture Magazine 

Important matters relating to Food published at various 
times in that magazine and collected in a little book from 
which the following items are taken. Reproduced here be- 
cause of the value of this knowledge to the reader. 



95 



FOOD AND HEALTH 

By permission of Physical Culture Magazine 

There are other pure food books on the market, but most 
of such books are written wholly from the chemist's viewpoint 
and are content to call foods "pure" merely because they are 
what they claim to be — because they are composed wholly 
of the material or materials from which they derive their 
names. 

All food contains proteins, fats and carbohydrates, but 
natural food contains another division which scientists call 
"ash" and then dismiss. Let us emphasize this fact. In this 
division of "ash" are gathered the tissue salts and body chem- 
icals w T hich enable animal and man to utilize the proteins, fats 
and carbohydrates and without which nothing is food. Half 
of the foods on the market contain these body chemicals; half 
do not. If, by accident, a creature happens to select food- 
stuffs which fall altogether under the "ashless" variety, that 
creature is doomed. If, by accident, some part of that crea- 
ture's diet is selected from the natural and vital kind, the 
ravages that result from diet deficiency will manifest themselves 
more slowly. Hundreds of thousands of creatures by mere 
good fortune obtain the bulk of their diet from the right half 
of the nation's food supply, and as a result hundreds of thous- 
ands of creatures manifest an accidental condition of health 
which can be classed as normal. This happy accident accounts 
for the many who think themselves strong and healthy. 

This is all very well under the average strain of life for 
those who are fortunate enough to be within the safety line 
by accident or chance, but in those periods where Nature 
demands the fullest measure of building materials for her work 

97 



or where she imposes the maximum strain, the scientific form- 
ula of proteins, fats and carbohydrates falls to pieces. 

The growing child on a diet of refined foods from which 
the mysterious things that physicians are ever looking for are 
removed, suffers quickly. She who is approaching mother- 
hood, building a new body for the world, as well as she who 
under the laws of lactation is supplying the new born with the 
building materials demanded by its growth, are not subjects 
for happy accident or merest chance. 

Science says that the robbed, refined and "ashless" foods 
are all right because the growing child, the young mother and 
the youth of athletic tendency obtain a great variety of "off- 
setting' ' foods with which to balance the scientific formula. 
But science lies. 

The glucose candies and glucose table syrups which 
children consume in tons are not "offsetting" foods. The re- 
fined and impoverished bread which the child eats three times 
a day is not an "offsetting" food. The oleomargarine and 
butter which the child eats daily are not "offsetting" foods. 
The doughnuts, ginger-snaps, biscuits, baker's cakes and pies, 
soda crackers, corn meal mush, boiled rice, tapioca and pearled 
barley soups are not "offsetting" foods. None of them builds 
bone or nourishes nerve. None of them contributes to the 
elaboration of a normal blood supply. On any or all of them 
animals die. 

Potassium, phosphorus, calcium, iron, and other salts in 
their highly organized form as required by the bile, saliva, 
gastric juice, blood and other fluids of the body were present 
originally in such foods, but were removed by "scientific" 
commercialism propped up and supported by "scientific" chem- 
ists. The farina gruel, beef tea, corn starch pudding, bread* 

98 



toast, butter, mashed potatoes, invalid's jelly, etc., fed to the 
nursing mother do not supply the milk-building elements re- 
quired by her child at the very time when she needs those 
elements most. The young man striving to attain the maxi- 
mum of physical efficiency on a deficient diet wonders why 
his nerve breaks under strain, why his courage goes to pieces, 
why he suffers depression, why he lacks snap. 

Science tells us that some foods contain all the necessary 
elements and that it is the individual's fault when they are 
not present in his diet. This is another scientific lie and the 
hideous doctrine of "let the buyer beware" protects it. 

Even the innocent products of home cookery are robbed 
in the kitchen; beans, peas, corn, spinach, onions, cabbage, 
potatoes, parsnips, carrots, cauliflower, are separated from 
their vitalizing salts by a haphazard, untrained method of 
preparation which is entirely the fault of the housewife or cook. 

Man for commercial reasons has trifled w T ith his food 
supply. The remedy can be applied only through educating 
those who eat. The doctor himself must be educated. The 
mysterious things for which he makes his tireless search are, 
unseen, within his grasp. Already a few doctors, wiser than 
their generation, have heard the voice of Nature and applied 
her teachings with well-nigh miraculous results. 

FOOD PRESERVATION 

The early man, who aped the squirrel and filled a hollow 
tree with nuts or dried a stock of fish in the summer sun, 
survived, while the man of grass-hopper habits paid the penalty 
of his improvidence and perished of starvation. 

But the man of accumulative habits soon found that his 
favorite food had an unhappy faculty of becoming unpalatable. 

99 



The reason for the change was for a long time a mystery, but, 
with the advent of the microscope, man discovered that his 
food stores were being preyed upon by myriads of little crea- 
tures, the tiny carcasses and waste products of which rendered 
the food unpalatable and unwholesome. Upon these germs of 
decay war was declared. Four practical ways of subduing the 
enemy have been found — desiccation, heat, poison and cold. 

Desiccation, or drying, was the first efficient method of 
preserving food, but because of the marked changes which the 
removal of water makes in the flavor and appearance of many 
food products, drying has lost ground before more recently 
perfected methods of preservation. 

Bacteria in food can be killed by heat, but continuous 
high temperature would be quite as demoralizing to the food's 
mechanical and chemical soundness as would the action of 
bacteria. The difficulty is overcome by killing the bacteria 
with heat and sealing the food in air-tight containers while hot, 
thus preventing further contamination. This means of food 
preservation, made sacred to memory by long rows of glass 
jars on cellar shelves, has grown to such a colossal industry 
that Mark Twain paraphrases the historian and tells us that 
the "Path of civilization is strewn with tin cans." 

Preserving foods by poisoning the bacteria does not strike 
us as a very happy idea, for we have a notion that what would 
kill the protoplasm of a bacterium might not have a very 
salubrious effect upon the protoplasm of human cells. Gen- 
erally speaking, such prejudice is well founded, yet the scien- 
tific man tells us that salt, sugar, vinegar, spices and hickory 
smoke owe their use to the fact that they are bacterial poisons. 

The remaining method of preventing the little "bugs" 
from eating our food supply is to make the climate in their 

100 



vicinity so cold that they decide, like the grizzly bear, to take 
a nap till spring. Cold does not kill bacteria as does heat, but 
at freezing temperature all life action ceases. Frozen bacteria 
when thawed resume operations — a literal resurrection from the 
dead, often the more vigorous for their rest. 

Most foods lose in quality by all these methods of preser- 
vation. The most notable loss is one of flavor. Happily in 
some instances, as in the case of many dried fruits, other 
agreeable flavors are developed. Fruits do not lose as much 
flavor in canning as do vegetables, but, as a class, fruits suffer 
more flavor loss in cold storage. 

Drying is an almost universally safe method of food pre- 
servation. Next in safety is canning; cold storage is a third 
choice, and chemical preservation is the least desirable of all. 
It is dogmatic to lay down fixed laws concerning the use of the 
various preserved foods. The man is fortunate whose location and 
purse enables him to partake altogether of fresh articles; but 
those who stubbornly refuse to use preserved articles and by 
so doing cut down the variety and qualit} r of their food are 
cutting off their own noses to spite their own faces. 

Our advice to physical culturists is to use freely dried fruits 
and vegetables, and as freely as they can afford, canned vege- 
table products of all sorts. Foods of animal origin should 
always be obtained fresh, with the possible exception of smoked 
or dried fish. Cold storage meats and poultry and all chemially 
preserved foods should be religiously abstained from. 

COMMON SENSE IN FOOD SELECTION AND 
COMBINATION 

Many people who are earnestly trying to solve their food 
problems successfully are frequently disturbed through the 

101 



fear of making an unhappy selection that will not provide the 
maximum of nourishment and therefore fail to keep them well 
and strong. 

Because it is true that many vital food facts have been 
frightfully ignored, it does not justify the imaginative in 
assuming that unless certain rigid and inflexible lines of diet 
are followed with religious zeal, everything will go to smash. 
Yet that is exactly what the seeker after health only too often 
does, with the result that needless strain is imposed upon the 
nervous system and energy-consuming anxieties are started 
on their demoralizing way. 

Be sensible. It is the easiest food stunt on the calendar. 
It requires no university course to make you proficient. It 
requires no knowledge of chemistry, no familiarity with the 
eternal books of wisdom, no consultation with solemn-faced 
quacks, no expenditure of time, energy or coin to get you in 
line with the natural law, if you just will. 

In the first place, Nature has seen fit to give you all the 
tips you need if you will only follow them. It has placed a 
nose as close to the mouth as it could put it. The nose is a 
sentinel on guard. It serves warning to the mouth not to let 
the rotten egg or the putrid fish get by. The nose is not 
infallible, because the trickery of man has discovered that 
pound cake made with rotten eggs, and putrid fish dosed with 
sauces, leave no hint of danger which the nose can detect, 

Therefore, behind the nose Nature has placed the seat 
of prudence and the safeguard of intelligence. It behooves 
man to use these faculties in inquiring into the character of 
the baker or the restaurant proprietor before he sits blindly 
down to eat of food preparations that can be juggled by the 
unscrupulous. 

102 



With this sort of caution, everybody is familiar who eats 
in large cities, but few practice it. For those who live at home 
and who want to be sure that they are not missing anything 
the outlook is not so discouraging as a knowledge of actual 
abuses at first suggest. The ideal would be indeed glorious, 
but an approach to the ideal is all that is necessary while we are 
striving for perfection. Of course we want whole wheat, un- 
degerminated corn, unpearled barley, unrefined rye, unpolished 
rice, old-fashioned molasses, undyed, whole sugar candies, 
clean, safe milk, fresh, pure butter, vegetables served in the 
carefully saved waters in which they are cooked. If we can't 
get them all at once, let us not go into a decline of woe and 
assume that death awaits us. On the contrary, let us get the 
nearest at hand, and making full use of it, go after the others 
patiently, persistently, and relentlessly. 

Whole wheat bread will be a good foundation for the sIow t 
acquisition of all the others, one at a time, and with a half 
decent attempt to keep close to Nature, there will be no falling 
off in health. 

If w r e eat Earth's foods as we find them, cutting out the 
thirst for novel effects, we are safe. If we forget the "you must 
observe this or that" we are safe. 

Whenever we closely examine the food of the lower ani- 
mals, we are struck with one strangely significant fact. No 
matter what the animal eats as a single food or regardless of 
the combination of foods to which instinct attracts it, there is 
a remarkable constancy in four things — proteins, carbohyd- 
rates, fats and mineral salts. 

In the case of meat-eating animals, the carbohydrate 
equivalent is not so strongly in evidence, but science shows 

103 



that the meat-eating animal possesses organs that enable it 
to elaborate energy-producing elements from a purely meat 
and bone diet. If the average individual will remember a few 
fundamental facts in connection with his diet and make an 
effort to understand the significance of the diet of the lower 
animals, it will be an easy matter for him to keep within the 
margin of safety at all times in the selection of his breakfast, 
dinner and supper. 

He must understand first, that protein foods are built 
up into living tissue and are used as building materials in re- 
pairing the daily waste. Carbohydrates and fats supply fuel 
for energy and heat. Mineral salts enter into the chemical 
actions and reactions of the body and enable the human lab- 
oratory to make use of the raw materials offered to it. 

Animals that live on grasses and seeds of grasses, such 
as hay and oats, usually consume a daily average of eight 
per cent, protein, three and a half per cent, fat and sixty-five 
per cent, carbohydrates. 

The daily average consumption of mineral matter in the 
animaPs diet represents about two per cent, of the total 
quantity consumed. 

The diet of most vegetable-eating animals with a few 
exceptions adheres closely to these figures. The squirrel, which 
subsists largely on nuts, is one of the exceptions, consuming, 
perhaps, double the quantity of protein found in the general 
average. 

The writer has observed that wherever an individual 
follows the general law, as revealed in the diet of the horse, 
ox, sheep, rabbit, guinea pig, mouse or chicken, to w T hich might 
be added the names of many other animals, such as the ele- 
phant, hippopotamus, camel, etc., he has a safe rule by which 

104 



to be guided. This does not mean that the human being should 
confine himself to the monotonous diet of the lower animal. 
It does mean that the proportions of protein, carbohydrates, fats 
and mineral salts ham a significance which teaches much to those 
with a seeing and an understanding mind. 

A simple knowledge of the composition of ordinary food- 
stuffs is therefore necessary. A diet of bacon, lima beans, 
dried salt fish, navy beans, beef or pork sausage, eggs, peas, 
beans, nuts, liver, lobster, turkey, chicken, veal, pork, etc., 
would be exceedingly rich in protein. On the other hand, a 
diet of ordinary bread, butter, asparagus, bananas, fresh string 
beans, beets, cabbage, celery, green corn, egg plant, lettuce, 
onions, olives, parsnips, squash pies and fruits would be ex- 
ceedingly rich in carbohydrates and almost totally lacking in 
protein. 

The first group would contain an average of twenty per 
cent, protein and little more than twenty per cent, carbohy- 
drates. The second group would contain an average of one 
per cent, protein and nearly fifty per cent, carbohydrates. 

Where the combination of meat, white bread, mashed 
potatoes, pancakes and syrup is employed, the mineral con- 
tent falls below one-half of one per cent., affording only one- 
fourth of the total quantity provided by Mother Nature. 

It is evident that where foods are refined or processed, 
with their resulting loss of mineral salts, the individual must 
be exceedingly careful in order not to set up a condition of 
infirmity brought about by an insufficient quantity of phos- 
phorus, potassium, calcium, iron, etc. 

It is an easy thing to classify all meats and meat prod- 
ucts, and all the legumes, beans, peas, lentils, and peanuts, 

105 



cheese, eggs, and whole dry grain products such as wheat, 
corn, oats, etc., as meat or protein foods. 

It is also easy to classify breadstuffs, boiled rice, oats, 
wheat, corn, potatoes, parsnips, carrots, turnips, tapioca, sago 
and the many types of crackers and biscuits as carbohy- 
drate foods. Bread and the tubers ordinarily called vegetables' 
are largely starch, as they are prepared in the modern kitchen. 
As such they can be classified as heat and energy producers 
robbed by foolish customs of cookery of many of their priceless 
substances. 

Vegetable foods, such as beans, peas and lentils, are said 
to contain almost as much protein as meat. This statement 
is not altogether true. 

Dried beans contain from eighteen to twenty-two per cent, 
of protein. Fresh beans contain only about seven per cent., 
which is much less than meat. 

Dried peas contain nearly twenty-five per cent, protein. 
Green peas contain about seven per cent. So with lentils. 

These are the foods which are usually called meat sub- 
stitutes by the vegetarian. 

As a matter of fact, whole wheat contains nearly four- 
teen per cent, protein. Corn meal contains nearly ten per cent, 
protein, and oats contain sixteen per cent, protein. 

These grains might be said in their whole, unrefined and 
unprocessed state, to be perfect meat substitutes. As a matter 
of fact, they contain in abundance the alkaline earthy salts 
which meat does not contain at all. In other words, whereas 
meat is greatly deficient in many of the elements necessary 
to support life, whole oats, whole wheat and whole corn, or 
the products made from whole wheat, whole oats and whole 
corn, contain nearly all the elements required, 

106 



But even these whole grains are not good when consumed 
alone. The natural companions of whole grain foods are 
vegetables. 

Each vegetable has its own particular therapeutic value 
containing some single element or group of elements in greater 
abundance than that found in other vegetables. 

The housewife, the hotel chef, and the common cook, 
seem to be engaged in a blind conspiracy to deprive human 
beings of these natural therapeutic elements, by their absurd 
cooking methods. 

In boiling or stewing the potato, parsnip, carrot, cabbage, 
etc., the water in which the cooking is done is usually poured 
down the waste pipe carrying with it the soluble mineral salts 
which should never be permitted to escape. Natural foods, 
by which is meant all of the food just as it comes from the 
ground, the vine or the tree, contain all the mineral salts 
required by the body, and where methods of cookery are 
employed which conserve these salts, one need not be disturbed 
about the mineral content of his diet. 

Mashed potatoes are not to be compared with baked po- 
tatoes for the reason that the salts of potassium and calcium 
which are conserved in the baked potato are extracted by the 
boiling process which prepares the tuber for the mashing pro- 
cess and thus lost to the diet. 

An effort should be made in every household to cook 
vegetables in such a way as will save their juices. An appetiz- 
ing sauce can be made of these juices. In the case of onions, 
the most delicious soup can be prepared by the addition of a 
little milk and salt. 

107 



The dog and the meat eating animal secure all the alkaline 
earthy salts they require by munching bone. The human meat 
eater does not imitate the meat eating animal in this respect. 
Meat, therefore, does not supply the mineral matter necessary. 
If this fact is true when boiled potatoes, boiled cauliflower and 
stewed spinach from which the water has been drained, are 
placed on the table with steaks, chops or roast, the diner will 
realize that whereas the protein and carbohydrate content of 
his meal are quite normal, there is a deficiency of mineral salts. 

If, in addition to this fact, it is remembered that white 
bread, biscuits, doughnuts and crackers also represent a min- 
eral deficiency, the word of warning in this regard is sufficient 
and the question of the balance between protein, carbohydrates, 
fats and mineral salts is answered. 

On a diet in which meat, eggs, cheese, nuts, beans, peas 
or lentils are used as the principal protein foods, the necessity 
of the greens such as cabbage, spinach, lettuce, cauliflower, 
onions, etc., is emphasized. These green foods contribute to 
the protein foods the alkaline earthy salts which the panther, 
lion and dog find in bone. These alkaline earthy salts are 
necessary to properly neutralize certain acid products elabo- 
rated by the digestion of protein foods. If they are not present 
to do the work which they can do and will do when consumed 
in a properly balanced diet, an acid condition of the blood 
results with the many physical disorders which follow such a 
condition. 

In this respect certain foods such as the tomato and the 
onion can be looked upon as purely condimental foods. They 
consist largely of water, the tomato actually containing less 
than five per cent, of total solids. It is because of this fact 

108 



that some people classify the tomato, onion, garlic, lettuce, 
etc., as tonic foods. For the same reason, the orange, lemon, 
grapefruit, grape, cherry, etc., can be classified as tonic foods, 
their principal contribution to the diet being in the form of 
salts of potassium, calcium, iron, magnesium, sodium, flourine, 
phosphorus and sulphur. 

With a diet of fruits, meats, tubers, green vegetables, 
breadstuffs and butter to choose from, it follows that some 
attention should be given to the matter of proportion. It is 
obvious that a man who would sit down to six Iamb chops, 
one-half of a boiled potato, one soda cracker, and four ounces 
of butter, would be consuming his food in very ridiculous 
proportions, yet in some respects this is precisely what some 
people do. The man who sits to a generous plate of pork and 
beans followed by a piece of old-fashioned mince pie and cheese 
is guilty of the same disregard of proportions, although the 
latter combination looks a little better on paper. 



109 



MINERAL MATTER 


. IN 1000 PARTS 
PRODUCTS 


OF WATER-FREE FOOD 

* 






c3 V) 

-M +-> 


a 

.3 

OV 
Phw 




"1- 


6 

"55 

CO 

be bo 

IS 


» 
O 

o« 

Ufa 


W 

u 
O 

•S3 


u 
I- 


§ « 

MO 


i 

u 

39 


Human milk 

Cow's milk 

Meat (avge.) 

Eggs 

Seafish 

Cottage Cheese 

Apples. . 

Strawberries 

Prunes 


34.70 
55.50 
40.00 
41.80 
84.20 
64.30 

33.00 
65.00 
37.75 
17.60 
34.60 
25.20 
41.00 
33.40 
33.60 
25.60 
32.40 
38.15 

191.00 

48.40 

69.00 

86.40 

110.40 

91.20 

180.70 

44.20 

123.00 

176.00 

180.00 

17.40 
21.00 
18.70 

34.70 
30.03 
38.20 
24.30 

23.10 
5.70 
21.30 
31.30 
34.50 
18.50 
16.00 
4.00 


11.73 
13.70 
16.52 

6.27 
18.35 

8.50 

11.78 
13.72 

18.28 
9.63 
17.94 
14.16 
11.63 
27.02 
19.68 
14.00 
16.20 
18.62 

21.71 
12.10 
25.46 
20.74 
35.33 
40.46 
67.94 
26.56 
45.33 
82.50 
48.60 

2.20 
2.31 
8.21 

12.08 

13.06 

15.85 

9.27 

7.20 
1.82 
6.84 
5.10 
6.18 
5.50 
3.60 
0.87 


3.16 
5.34 
1.44 
9.56 
12.55 
0.90 

8.61 
18.53 
3.41 
1.50 
0.76 
0.35 
10.77 
2.52 
3.76 
2.17 
0.80 
0.95 

57.42 

1.55 

14.63 

14.77 

23.37 

5.38 

13.55 

1.33 

11.68 

32.90 

65.25 

0.17 
0.38 
1.57 

4.62 
0.30 
0.42 
0.21 

0.50 
0.08 
0.31 
1.28 
0.59 
0.02 
0.67 
0.22 


5.80 

12.24 

1.12 

4.56 

12.80 

22.50 

1.35 
9.23 
4.34 
1.41 
2.60 
2.72 
7.75 
2.49 
1.08 
2.05 
0.25 
8.65 

22.73 
10.65 

7.80 

9.33 
15.45 

5.10 
26.56 

1.15 
21.65 
11.35 
14.70 

0.97 
3.04 
8.60 

2.18 
1.45 
1.91 
0.95 

0.75 

0.43 
0.61 
0.02 
1.24 
0.04 
0.59 
0.13 


0.75 
1.69 
1.28 
0.46 
3.28 
1.50 

2.89 

V.36 
0.92 
1.90 
1.06 
3.78 
0.06 
2.89 
1.52 
0.32 
2.03 

12.22 
2.55 
3.04 
3.72 
3.42 
3.37 

11.20 
2.18 
4.90 

13.55 
6.75 

2.88 
3.95 
1.76 

0.87 

2.42 
2.73 
2.29 

2.80 
0.44 
2.39 
3.92 
2.45 
2.87 
1.78 
0.45 


0.07 
0.30 
0.28 
0.17 

0.50 

0.46 
3.73 
0.94 
0.18 
0.69 
0.45 
0.60 
0.31 
0.46 
0.25 
0.10 
0.38 

6.40 
2.20 
0.70 
2.94 
3.09 
0.91 
9.40 
0.48 
0.86 
1.00 
1.60 

0.61 
0.23 

0.69 
0.24 
0.19 
0.27 

0.30 
0.03 
0.25 
0.53 
0.41 
0.15 
0.22 
0.05 


7.84 
15.79 
17.00 
15.72 
32.13 
24.35 

4.52 
7.97 
6.03 
2.67 
5.54 
3.93 
0.53 
0.46 
4.52 
3.90 
2.03 
4.70 

19.58 

7.25 

8.83 

16.07 

12.03 

18.42 

16.62 

7.47 

11.07 

10.75 

14.50 

10.10 

10.10 

2.18 

12.60 
10.87 
14.86 
10.60 

10.90 
2.80 
10.16 
10.27 
8.83 
8.44 
8.60 
2.15 


0.33 
0.17 
0.64 
0.13 

o'.io 

2.01 
2.05 
1.21 
1.00 
1.76 
1.41 
2.77 
0.36 
2.01 
1.45 
0.21 
2.00 

13.18 
2.65 
4.45 
5.36 
7.18 

11.86 
6.87 
2.89 

17.10 
5.00 
6.50 

0.22 
0.96 
0.95 

1.03 

1.30 
0.45 

0.09 

0.28 
0.93 
0.62 
0.15 
0.08 
0.03 


0.07 
0.02 
0.44 
0.13 

1.42 
7.82 
1.19 
0.26 
3.11 
0.70 
2.43 
0.22 
1.42 
0.38 

6.25 

8.60 
8.10 
1.66 
9.50 
1.00 
3.37 
14.64 
0.88 
1.10 
7.75 
4.30 

0.12 
0.04 
0.09 

0.27 
0.25 
0.05 

0.46 

o'io 

8.98 
13.52 
0.39 
0.42 
0.11 


6.38 
8.04 
1.56 
3.72 
9.60 
11.20 

l'.io 

0.15 


Peaches 




Cherries 


0.48 


Grapes 


0.38 


Figs 


1.10 


Olives 


0.06 


Apricots 

Pears 




Bananas 

Oranges 

Spinach 

Onions 

Carrots 

Asparagus 

Radishes 

Cauliflower 


2.47 
0.29 

12.03 
1.35 
3.18 
5.10 

10.10 
3.10 


Lettuce 

Potatoes 

Cabbage 

Tomatoes 


13.82 

1.55 

10.45 

18.00 


Celery 


17.80 


Walnuts 


0.12 


Almonds 


0.06 


Cocoanuts 


2.50 


Lentils 


1.61 


Peas 


0.53 


Beans 


0.69 


Peanuts 


0.23 


Whole Wheat 

White Flour 


0.07 


Rye 

Barley 

Oats 


0.01 
0.03 


Corn 

Whole Rice 


0.35 
0.02 


Rice, polished 


0.01 



Copyright 1913 by Otto Carque. 
* This table gives the percentage in common articles of diet of nine of the eleven 
mineral elements required for the proper nutrition of the human body. 

This table is printed here by special permission of Otto Carqug. Carque" Pure 
Food Co., Los Angeles, Calif. 

110 



FOOD PREPARATION AND SERVING 

In cooking, many foods lose their beauty of form and color, 
hence from the standpoint of beauty alone, every uncooked 
food that is a delight to the palate should be served in its natural 
state. 

Clean foods, like corn, cabbage and meat, should not be 
washed. Foods that need cleaning should be washed as quickly 
as possible. No foods should be allowed to stand in water. 

When cooked, all foods should be kept covered until no 
steam escapes when uncovered. Fruits and vegetables such 
as carrots, parsnips, turnips, beets, potatoes, pears, apples, 
etc., should be cooked whole in their skins in boiling water and 
then simmered until tender. Cooked thus, they need very 
little seasoning for their own flavor is not destroyed. Even 
.when fruits like cherries are pitted for canning, the seeds should 
be tied in a bit of cheese cloth and boiled with them; a most 
exquisite flavor is thereby added. 

Any one of the following ways is to be recommended for 
preparing eggs. 

i. Soft boiled. Remove boiling water from the fire and 
drop in the eggs and allow to remain six or seven minutes. 

2. Hard boiled. Put on in cold water and boil twenty 
or thirty minutes. 

3. Separate the yolks from the whites and beat each 
thoroughly; then combine them with (1) hot or cold milk, 
or (2) fruit juices, sweetened to taste. A banana custard can 
be made by mashing with a fork ripe bananas and then beat- 
ing them thoroughly with an egg beater. Add a bit of sugar or 
honey and lemon juice; then beat in the egg yolks and lastly 

the whites; then serve. 

Ill 



There is not a cooked vegetable or cereal that is not 
delicious seasoned with nuts chopped or flaked, or with some 
vegetable oil. Both of these are cheaper and more wholesome 
than butter or cream, and they require no ice to keep them 
in perfect condition. Peanuts are good the year round; they 
may be long kept in good condition. Flaked, they are at once 
a delicious, inexpensive and nutritious article for seasoning of 
fruits and vegetables. They should be kept separate and dry 
and mixed with each bite of food, when ready to be eaten. 

Green peppers, onions, horseradish, garlic, mint, parsley, 
lemon juice, juice of rhubarb cooked and uncooked, sweet fruits 
and honey are all excellent. Fruit juices are most desirable on 
fruits and cereals as substitutes for milk and cream. As little 
salt and sugar as possible should be used, and no vinegar, pep- 
per or spices. Perfect seasoning is a matter of properly com- 
bining foods; for instance, a salad made of chopped lettuce, 
finely sliced raw rhubarb, raisins, and olive oil; or beets sliced 
in rhubarb sauce; or a very small portion of ripe banana with 
each bite of a carrot, that has been boiled whole in its jacket. 

Honey, sweet fruits, cake, pudding, pie, candy, are not 
the logical final course; they have been made final by fashion, 
and have therefore been blamed more harshly than they de- 
serve for being destructive to health and beauty. When one 
is uncomfortably full or when not at all hungry, one can run 
down almost any amount of sweet food he likes. Such foods 
are heavy, nutritious, heat-and-energy producers, and need to 
enter the stomach early in the meal, when the digestive juices 
have not yet been diluted. 

The last course should be of such a nature as to give one 
a sense of comfortable fullness and real satisfaction as well as 

112 



a clean taste in the mouth. Nothing does this so well as fresh 
juicy fruit, and there is no a day in the year when it cannot be 
secured. Dried fruits, such as peaches, pears, prunes, apples, 
apricots, should not be cooked, but soaked in water until they 
are tender. The prunes and apricots are greatly improved by 
being soaked together. Any of them may be combined with 
sliced bananas and served with a bit of whipped cream as a 
course, when it would be called a fruit cocktail, or at the end 
of the meal as a dessert. 

Here follow suggested menus based upon the assumption 
that only two meals a day are to be eaten. These menus will, 
in a general way, also serve to guide the reader in the principle 
of combining various classes of foods to obtain the proper 
proportions of protein, fat, carbohydrates and mineral elements. 
The menus are merely illustrative of the suggestions that have 
been set forth in this and the preceding chapter and it is not 
intended that they be followed slavishly. 



MONDAY 

First Meal 

Grape fruit or sliced ripe peaches or ripe raspberries, black- 
berries, strawberries or cantaloupe 

Natural brown rice with milk 

Whole wheat bread, fresh or toasted, with butter 

One or two eggs, boiled, coddled or poached 

Cereal coffee or fruit juice 

113 



Second Meal 

Soup made of a combination of vegetables and greens, such as 

onions, parsley, carrots, spinach, parsnips, etc. 

Meat or meat substitutes Whole wheat bread and butter 

One or two of the green vegetables, such as corn on the 

cob in season, fresh peas, asparagus, etc. 

Endives, lettuce, crisp celery or greens of any kind 

For dessert, pudding or cake combinations containing dates, 

figs, raisins, currants or other fruits 

TUESDAY 

First Meal 

Fresh apple or baked apple or apple sauce 

Whole wheat porridge 

Whole wheat bread, butter and honey 

Raw egg beaten in glass of milk 

Second Meal 

Lentil soup Macaroni and cheese 

Stewed carrots served in own sauce Cold slaw 

Whole wheat bread and nut butter 

Stewed fresh rhubarb, or any fresh fruit combination 

WEDNESDAY 

First Meal 

Generous serving of combination salad of prunes, bananas, 

oranges and chopped nuts 

Unpearled barley with milk Banana coffee 

114 



Second Meal 

Grapefruit 

Fish or beans, peas or lentils prepared with savory vegetables 

as a meat substitute 

Egg plant or squash Lettuce and sliced tomatoes 
Bread, butter and conserves 
Sliced fresh pineapple or sliced fresh peaches or berries 

or cantaloupe 

THURSDAY 

First Meal 

Banana and grapes 

Old-fashioned cornmeal porridge and milk 

Old-fashioned corn bread and butter 

Cereal coffee 

Second Meal 

Vegetable soup 

Meat or protein dish with lettuce, parsley or celery 

Fresh asparagus on toast 

Steamed fruit pudding w T ith fruit juice sauce 

Ripe olives Whole wheat bread and butter 

FOODS OF ANIMAL ORIGIN 

Canned meat products are certainly more unwholesome 
and less appealing than canned fruits and vegetables. If the 
former must be used, let it be the sorts that are preserved in a 
simple rather than complicated state. For illustration, the 
salmon industry is as free from suspicion as any branch of the 

115 



fruit preserving industry. Salmon are cheap, they are preserved 
immediately on the spot and there is no commercial incentive 
to debase them. 

Eggs are a food class quite by themselves both in regard 
to the high nutritive value and to the absolute uniformity of 
opinion in regard to their preservation and marketing. Fresh- 
ness, everywhere theoretically appreciated, is in the case of 
eggs absolutely insisted upon. Every effort to preserve eggs, 
to change, improve or adulterate them, is such an obvious 
failure as to become a laughing matter. Cold storage eggs 
are not necessarily injurious to the consumer, but they are 
invariably unpalatable. If all foods were like eggs, there 
would be no need of pure food agitation or fresh food educa- 
tion — the people would take care of all that without urging. 

Of the foods of animal origin, the ones that enter most 
freely into the pure food list are the milk products. All our 
readers are familiar with the general needs for cleanliness and 
cool temperatures in the marketing of fresh milk. The subject 
of pasteurization is one upon which there is difference of 
opinion. This process involves the heating of the milk to 
check bacterial growth and some authorities teach that this 
heating results in the alteration of certain of the proteid in- 
gredients. Where milk is used as exclusive diet for infants, 
it is safer to insist upon unheated but absolutely clean and 
fresh milk. For adults partaking of a variety of food, the 
pasteurized product is, perhaps, the most desirable. 

Milk is preserved by condensation, which consists in the 
extraction of water in a vacuum. The product may then be 
sterilized and sealed as in the instance of the so-called "evap- 
orated cream' ' or it may be preserved with the addition of 

na 



cane sugar, which increases the keeping quality for the same 
reason that sugar acts as a preservative in the case of jams 
or jellies. Either form is a wholesome product and the choice 
is a matter of taste. While the taste is altered by condensation, 
an appetite for condensed milk is not a difficult one to culti- 
vate and may stand one in good stead in localities where the 
fresh supply is unreasonable in price or uncertain in quality. 

Milk powders result in the process of condensation being 
carried to a degree where all the water is removed. Pure milk 
powders are thoroughly wholesome and desirable for such 
uses as are not prohibited on account of the strange taste. 
Malted milk and similar products are milk powders with 
certain additions that render them more palatable. The pre- 
served milk industry is on a relatively high ethical plane and 
these foods are among the most nutritious and wholesome and 
give as great value for the money as may be secured among 
preserved food products. 

Butter, like eggs, reveals its deterioration before it has 
reached the state that would result in harm to the consumer. 
The low grade butters that are worked off on the poor, usually 
advertise their lack of quality, unless they are of the renovated 
sort. Renovated butter is made by collecting the stale and 
rancid product from country stores, and melting out the butter 
fat, which is rechurned with fresh milk and cream to disguise 
the ancient product with a fresh flavor. This business is under 
keen supervision of the government as is the artificial butter 
or oleomargarine trade. 

Oleomargarine is a mixture of tallow and cottonseed oil 
flavored with butter or cream. The business of making it is 
probably as carefully supervised as any branch in the packing 

117 



house trade. Those who can get packing house products and 
who wish to eat tallow and cottonseed oil for butter, may feel 
perfectly safe in consuming oleo. It is w T hat it is and should 
be sold and consumed on its merits. 

Cheese is one of the most highly concentrated forms of 
nutriment known. The varieties and flavors of cheese are 
most numerous. Man has formed the habit of consuming and 
pretending to enjoy cheese in a state of decomposition that 
would be absolutely intolerable in ot^er forms of food. The 
simpler cheeses are certainly worthy of the highest possible 
endorsement and free from many of the objectionable features 
of meat food. 

NUTS AND VEGETABLE OILS 

Of all the foods that are cust omarily eaten in the natural 
state, nuts are the most concentrated and the most valuable. 
The composition of all true nuts is very similar and may be 
roughly remembered under the formula of one-fourth protein, 
one-half fat and one-fourth carbohydrates. 

Nuts in their natural form can be subject to no adultera- 
tion and the only forms of deterioration are rancidity and the 
presence of weevils, faults requiring no food chemist to detect. 
Nuts are high priced food and the price varies according to 
demand for particular flavors. In comparing the prices of 
nuts, one should take cognizance of the amount of shell refuse. 
This refuse is about as follows: Almonds, 45 per cent.; beech 
nuts, 40 per cent.; filberts, 52 per cent.; hickory nuts, 62 per 
cent.; peanuts, 24 per cent.; pecans, 53 per cent.; pignolias, 
41 per cent.; walnuts, black, 73 per cent.; walnuts, soft shelled, 

58 per cent. 

118 



Nut butters are made by the fine grinding of the nut 
meats. The accredited brands are pure; care should be taken 
in purchasing to secure butters that have not been held in 
stock by small dealers until they become rancid. 

Pure olive oil unmixed with inferior olive oil or other oils 
of doubtful value, is one of the finest food adjuncts known to 
man. 

Many olive oils are pure enough as far as technical anal- 
ysis goes, but are blended, rectified, and manipulated to meet 
the legal tests and yet save the dealer the expense of marketing 
high grade, pure olive oil. 

The olive oil broker buys up all kinds of oils. He works 
off his rancid low grade oils by mixing them with oils of fine 
quality, thus getting rid of what is almost inedible stock at 
profitable prices. By this system fine oils are spoiled and poor 
oils are saved for the market. 

The United States Government at this minute is unable 
to explain many extraordinary reactions which take place in 
the laboratory when foreign oils, admitted as pure to this 
country, are examined. It is now well known that really choice 
oil is a scarce commodity. 

Pure, high grade olive oil undoubtedly possesses medic- 
inal properties, little understood, which make it food and 
medicine in one. For this reason it is of great importance that 
we be certain about our supply. 

However, olive oil emphasizes one fact of great import- 
ance to which the American consumer has heretofore paid 
no attention. It demonstrates the absurdity of our national 
habit of using so-called hard fats exclusively in our cooking. 

119 



All tropical and semi-tropical nations for centuries have de- 
pended on liquid fats for culinary purposes. As a matter of 
fact there is no use to which lard lends itself that is not met 
satisfactorily and often in a superior way by liquid fats, such 
as cottonseed oil, corn oil and peanut oil. 

In any case it must be remembered by those who value 
health, that excess fats of any kind are just as disastrous as 
excess starch. In moderation these fats are constructive, in 
excess they are destructive. 

CEREAL PRODUCTS 

Most people make the mistake of associating "flour" ex- 
clusively with wheat. Flour and wheat are so associated in 
the United States because in this country most flour is pre- 
pared from wheat. 

In primitive times when man had not learned the so- 
called art of food refinement, the flour, or "meal" as it should 
be more properly called, contained all of the nutritive elements 
of the grain. Particularly in America we have lost all knowl- 
edge of cereals as they are and should be before man changes 
their nature by his trade tricks. 

The Romans had a breakfast food called Granea, which 
was yellow corn deprived of its husk, boiled in milk and water. 

Barley was certainly in use among the Egyptians in the 
time of Moses. One of the plagues which afflicted them was the 
loss of the barley in the ear before it came to maturity. 

In all eastern countries millet was used for making ex- 
cellent cakes. The oaten cakes of Europe, not now known in 
America, have nourished millions. 

120 



Pliny thought the grain of rye was detestable and Virgil 
had little esteem for oats, yet Pliny comments on the fact that 
the Germans who used the "pulp" of these grains were notice- 
ably robust and valiant. 

In India the inhabitants were so well nourished on their 
rice diet, that nearly three hundred years before Christ, this 
grain was imported into Greece owing to its fame as a food. 

Certainly, for centuries, rice has been the chief breadstuff 
or cereal food product in use in many nations. The modern 
dietitian must be struck with the fact that wherever these 
grains were used, they were used in their whole or entire state. 
The barley was not "pearled" as it is today. The rice was 
not "polished" as it is today. The wheat was not "bolted 
and screened" as it is today. The corn was not degerminated 
or robbed of its phosphorized fats and other impoitant mineral 
constituents as it is today. 

In the United States we can recover the nutritive in- 
tegrity of these world-old grains only by learning to appreciate 
them at their full value. 

The cereal dealer and the miller w r ill tell you that it is 
impossible to successfully market a breakfast food or whole 
wheat meal or any of the other grains in their natural state 
because they become "stale" and "spoil", or, as in the case of 
natural brown rice during the germinating months, they are 
subject to attack by weevils and other insects. 

The cracker baker, the coffee roaster, the egg dealer, the 
milk man, the bread baker and the butcher have adopted en- 
tirely different attitudes toward their equally perishable 
products. Everybody knows that such products become stale 

121 



with age, but the dealer does not therefore refuse to put them 
on the market. 

Wheat will keep for years. So will barley, corn, oats 
and rice. These grains do not spoil quickly. Thousands of 
years ago Pharaoh took notice of this fact and for the benefit 
of his people stored rice and corn in the granaries of Egypt, 
permitting the grain to remain in the shell or overcoat, in which 
Nature had placed it. Thus the rice or other grain was held 
unwinnowed for years to provide against periods of famine. 
Weevils did not worry the Egyptians and scientists were not 
required to devise chemical methods of protecting the grain, 
because man, at that time, instead of defying Nature, co- 
operated with her laws, just as the milkman, the butcher and 
the baker do today. 

The trouble with us is that we winnow all the rice in a 
heap, thereby exposing it to the attacks of insects against 
which Nature had protected it w r ith that outer shell. If we wish 
uncontaminated whole oatmeal, whole corn-meal, whole wheat 
meal, unpearled barley and unpearled rice, we must not pre- 
pare a year's supply in advance. It must be prepared at reason- 
able intervals and in harmony with Nature's laws. 

If more little grinding mills were put to the work of pre- 
paring wheat, corn, barley and oats at home, it would soon 
become unnecessary to hunt for arguments to induce the miller 
and the baker to change their present methods. Even with a 
stout coffee mill we can convert a bag of wheat, oats, corn, 
barley or rye into our own honest meal and when we begin to 
do that simple thing, the great American bread and cereal 
eater, the child of the poor, will have sturdier limbs, rosier 
cheeks, brighter eyes and a happier heart. 

122 



WHOLE WHEAT AND GRAHAM FLOUR. 

There are now a number of food dealers who market a 
high grade quality of whole wheat flour, and you should induce 
your grocer to carry it in stock for you. Educate your friends 
in what it means to use only whole grain flours and cereals and 
other undenatured foods and food products, and willy-nilly 
your grocer will yield to the demand to handle such foods. 
Many of the so-called "entire wheat" flours are not entire 
wheat at all. They contain none of the brown outer skin of 
the wheat berry called the bran and have also lost more or less 
of the shorts, middlings and tailings, which are sifted and 
bolted out of the ground meal, leaving a product behind which 
is vastly superior to ordinary patent flour, but which, never- 
theless, does not contain all of the elements of the grain. 

There is really no technical difference between true whole 
wheat meal and true Graham flour, although dietitians are 
beginning to distinguish between these two products accord- 
ing to the fineness of their particles. 

Whole wheat flour should contain all of the wheat, but it 
should be ground very fine to distinguish it from the more 
coarsely ground Graham meal. 

If you cannot find a brand of whole wheat meal (some- 
times incorrectly called entire w T heat flour) bearing the reas- 
suring label "Contains All of the Wheat, Nothing Added, 
Nothing Taken Away," you can easily prepare your own pro- 
duct at home. There are a number of wheat mills on the 
market designed for home grinding which may be purchased 
at small cost. They range in price, as a rule, from one dollar 
or two dollars to six dollars. The six-dollar mills are fitted with 

123 



attachments for grinding dry foods like wheat and corn, and 
oily foods like nuts. They save their own cost and show a 
profit in a few months. 

With such machines a very fine meal or a very coarse meal 
can be produced from the whole grain. The cutting disks can 
be so adjusted as to halve or quarter the grains, thus producing 
any consistency desired from coarse to medium and from 
medium to fine. The bran can be sifted out of the ground meal 
and ground two or three times and then restored to the finished 
product. It is not the coarse particles of bran which "scour" 
the bowels as is popularly believed but rather the mineral 
salts contained in the bran. The finer the bran is ground the 
better. 

A good grade of clean, whole wheat can be bought from a 
feed store or a neighboring flour mill. It is purchasable in 
bushel lots or in smaller quantities and when stored in a cool, 
dry place will keep indefinitely. When obtained in this man- 
ner even after paying the express or freight charges over a 
distance of a hundred miles or more, whole wheat actually 
becomes the cheapest food known to man. 

The blended flours that are made of mixtures of shorts 
and low grade flours and called "entire wheat flour" can be 
distinguished from true whole wheat meal or true Graham 
flour by the absence of the fine particles of bran which, in the 
case of genuine whole wheat meal or genuine Graham flour, are 
easily visible to the eye. 

Many varieties of entire wheat bread, Graham bread, and 
Graham crackers, are on the market, and as a rule most of 
them are made with very small quantities of Graham flour, 

124 



the large proportion being patent flour. The best way to de- 
termine for one's self the extent to which the commercial bakery 
products are manipulated, is to bake Graham bread and 
Graham crackers at home, and by using them as standards, com- 
pare the baker's product in texture, flavor, and color, with the 
home product. In fact there is no other way to determine the 
value of the baker's product except by chemical analysis. 

True Graham flour, or "meal" as it should be called, 
contains on the average the following separations : 

Bran 7% Fine Middlings 6% 

Shorts 10% Flour 72% 

Coarse Middlings 5% 

An imitation Graham flour is made according to the fol- 
lowing formula, which is but one of the many formulas ap- 
plied according to the whim of the adulterator. 

Bran 10% Fine Middlings 16% 

Coarse Middlings 14% Flour 44% 

Shorts 16% 

By this system of juggling, the fake Graham flour pro- 
ducer is able to put on the market an inferior product greatly 
deficient in many of the organic mineral compounds of the 
wheat which sells for as much as a dollar per barrel less than 
the true Graham meal. 

WHEAT PREPARATIONS. 

In the case of wheat preparations, cracked wheat loses 
some of the fats of the whole grain, and about one-fourth of 
the mineral matter. This loss is sustained through discarding 
the embryo or germ of the whole grain. This embryo contains 

125 



principles essential to life. Some scientists now describe these 
principles under the word "vitamines." 

If you will examine the whole wheat grain and note the 
germ for yourself, you will be able to see without trouble the 
difference between cracked wheat which contains the germ, and 
cracked wheat from which the germ is removed. 

In the case of rolled wheat, steam cooked, the loss in food 
is about the same as that sustained in cracked wheat, but the 
rolled wheat contains only a little more than half of the mineral 
matter found in the whole grain. From the mere appearance 
of the product it is impossible to tell to what extent it has been 
denatured, except by its color. The whiter the rolled wheat, 
the more reason is there to suspect that it has been tampered 
with. 

In the case of flaked and crisped wheat, the mineral mat- 
ter remains almost normal and the fats likewise, indicating 
that the grain relies for its keeping qualities on the crisping 
process (heat), and is therefore allowed to retain the germ. 
The same thing can be said in regard to flaked, crisped, and 
malted whole wheat. 

Any breakfast food that looks like farina has sustained a 
loss of nearly all the mineral matter originally contained in the 
whole wheat grain and almost one-half the fats found in the 
original grain. In respect to protein, starch, and water, farina 
is quite equal to the whole wheat grain. But animals fed on 
farina died in ninety days from malnutrition, whereas animals 
fed on the whole grain during the same length of time main- 
tained their health and strength. 

Patent roller process flour is about equal in all respects to 

126 



farina. In fact they bear such a close resemblance to each 
other in regard to the loss sustained by them in the denaturing 
process, through which they pass before they reach the stomach 
of man, that they can be said to be the same thing. 

There are many breakfast foods on the market of which 
"farina" is a type. Farina in some form, either raw, roasted 
or partially dextrinized, is sold under fancy labels, bearing 
various fanciful trade names as an all-nourishing, life-sustain- 
ing, and complete food for children. 

Farina, however, will not support the life of man, woman 
child or chicken, for the reason that it is an Americanized, 
debauched, debased and degenerated offspring of the grain 
of wheat, robbed of many of the elements which that grain 
originally contained. 

Spaghetti, macaroni, noodles, and other forms of paste, 
which are ordinarily made of farina, indicate by their color 
that they have been robbed of many elements essential to life. 
The whiter they are the more reason to suspect them. 

In the case of egg noodles, macaroni, and spaghetti, 
coal-tar dye, known as egg color to the manufacturer, but 
known as "4-NaphthaI Yellow S" to the chemist, is employed 
to give the fraud color to the product. An examination of the 
wooden box in which the manufacturer ships these products 
to the grocer, will show the phrase, "artificially colored." 
This artificial color adds no food value to the product, but 
on the contrary counterfeits a food value in the form of eggs, 
which are not present. 

There are scarcely more than two or three manufacturers 
in the United States who make spaghetti, macaroni, and 

127 



noodles from whole wheat flour. But if consumers would 
demand these products made from undenatured flour, the 
retail grocer would find a way of obtaining them. 

It is easy to obtain bran, but the consumer should make 
sure that the bran has not been " washed," for in the washing 
process many of the soluble salts upon which bran depends for 
its virtues are washed out and thus lost. An addition of two 
or three teaspoonfuls of bran to oatmeal, corn-meal or wheat 
meal porridge not only adds to the flavor of the dish, but also 
confers upon it laxative properties which in ninety-nine per 
cent, of all cases constitute an absolute insurance against con- 
stipation and similar ills. 

When, through a judicious dietary of whole grains and 
properly cooked vegetables with the addition of a teaspoonful 
of bran daily, the evil effects of constipation are removed, the 
bran can be eliminated and should be eliminated except in 
cases of anemia for the reason that an abnormal addition of 
bran to the daily diet is an extreme to be avoided just as much 
as is the abnormal subtraction of bran. 

RYE FLOUR. 

In the case of rye flour the manipulations are just as ex- 
treme as those found in wheat flour. To be sure about your 
rye flour grind it yourself in a home mill from the whole grain, 
or find some miller in whom you have confidence. 

CORN-MEAL AND CORN PRODUCTS. 

The whole grain of corn contains about five and one-half 
per cent, of fat, and about one and one-half per cent, of mineral 
matter. 

128 



The unbolted corn-meal, known as old-fashioned south- 
ern water ground corn-meal, usually made from white corn, 
can be distinguished from the denatured product ordinarily 
sold, by the presence of the bran and germ, easily visible to 
the eye. Such corn-meal, possessing a flavor no longer known 
to the inhabitants of our large cities and towns, can be made 
at home in a home grinder, but is very difficult to obtain on the 
open market. 

The conventional corn-meal purchased in the grocery 
store, contains less than two per cent, of fat or about one- 
third the quantity found in the original grain. It also contains 
nearly fifty per cent. less mineral matter. Its appearance dis- 
tinguishes it from the genuine product, which looks more like 
"rough stuff/' 

Hominy is, as far as the original fats and mineral matter 
of the whole grain is concerned, practically a worthless food. 
The fats are reduced to a mere trace, and the mineral matter 
so thoroughly removed as to be almost negligible. 

Popcorn popped is really a splendid cereal food, contain- 
ing all of the protein, fats, carbohydrates, and mineral matter 
of the grain. Popcorn popped and sweetened with unsulphured 
molasses is as good a confection as the growing child can eat, 
and one which is not as popular as it should be, when its 
splendid food value is considered. 

Hulled corn is simply robbed corn. It has been denuded 
of its germ and of more than 75 per cent, of its mineral matter. 
The fat content of hulled corn is only about 15 to 20 per cent, 
of the fat content of the whole grain. If these facts are re- 
membered in the home it will not require expert knowledge to 

129 



determine which products are denatured and which are not 
denatured. The commercial cereal products answer these 
questions for themselves. 

Undegerminated corn-meal must be kept cool and dry on 
account of the perishable nature of the phosphorized fats 
contained in the germ of the whole grain. It is the removal of 
this most valuable constituent of natural, whole corn in the 
refining process, which makes the grocery store product, known 
as corn-meal, such a tasteless, lifeless, insipid and non-nour- 
ishing food. 

With the germ oil, the salts of calcium, iron, potassium and 
other indispensable elements of nutrition are also discarded 
in the refining process. To save these substances you can 
grind your own corn or you can demand the old-fashioned, 
water ground Southern meal, which to this day is the chief 
breadstuff of the "strong tooth" darky of Alabama. 

RICE. 

Polished rice, described by some food fakers as "whole 
head rice" in order to deceive the public, has been proven to 
be, as a bread stuff, absolutely worthless. It is to be distin- 
guished from the actual grain by its color and general appear- 
ance. Polished rice is white and smooth. The natural grain is 
creamy in color, possesses a skin, and the germ or embryo can 
be easily seen at one end of the grain. In the case of polished 
rice, a little cup formation in which the germ was originally 
embedded is visible to the eye. 

Flaked rice is just like polished rice, as far as food value is 
concerned. They represent the refined grains, and in their loss 
of minerals, colloids, and vitamines can be described only as 
denatured cereals. 

130 



Wild rice, which is making its appearance in large cities, 
contains about 75 per cent, more mineral matter than the 
polished grain, but is in no manner similar to grocery store 
rice. It also contains about twice the quantity of protein 
found in the polished rice. In fact its protein content is equal 
to that of whole w T heat. Its shape is irregular, twisted, curled, 
long and thin. Its color, creamy gray, brown and yellow. It 
can be said to be a good cereal food. 

The present retail cost of twelve cents per pound makes 
the price prohibitive to many w T ho do not understand the 
obstacles in the w T ay of its production. This cost will be re- 
duced only when the public begins to consume the genuine 
article in larger quantities, at which time the natural rice will 
be as cheap as polished rice. It requires a much longer time 
to cook the natural brown rice than the polished product. 

OATMEAL. 

In the line of cereals and cereal breakfast foods, we find 
one old-fashioned grain which suffers less than any of the 
others through commercial manipulation. Oatmeal, and oat- 
meal preparations, such as rolled oats, flaked and malted oats, 
etc., contain all the protein, starch, and fat found in the 
natural grain, and they also contain nearly all the mineral 
matter found in the natural grain. 

Oats, water and salt put away at six o'clock in the evening 
in a fireless cooker can be promptly forgotten until six o'clock 
the following morning, when they will yield as fine a breakfast 
porridge as the w T orId has ever produced. Such a porridge 
served with pure, fresh milk and old-fashioned brown sugar is 
fit for kings. 

131 



BARLEY. 

Barley is robbed exactly as wheat is robbed. All pearled 
barley, as sold in the grocery stores of the United States, is 
robbed barley. The whole barley is the long grain in its actual 
state. When pearled it is more or less round. The ends have 
been pearled off, and the outer layers have disappeared, with 
the result that whereas in the case of whole barley the mineral 
content is 2.4, in the case of pearled barley it is only 1.1. 

Flaked, steam cooked barley is made from pearled barley 
and is therefore robbed just as pearled barley is robbed. 

BUCKWHEAT. 

Buckwheat flour, of an honest type, cannot be found in 
the largest cities or towns. The label on the package is the 
chief criterion by which the housekeeper should be guided in 
determining the extent to which this grain is manipulated. 
Most of the buckwheat now on the market finds its way to the 
home in a fancy package of prepared buckwheat flour usually 
labelled: "A blend of buckwheat flour, rice flour, and corn 
flour." 

The rice flour is practically starch. The corn flour is 
robbed just as patent wheat flour is robbed. There is usually 
no more than 15 per cent, of buckwheat in the product. 

VEGETABLES 

Vegetables will be discussed only briefly, not because they 
are unimportant but because they are the one group of foods 
concerning which the average individual needs the least 
caution. Vegetables are at their best and their cheapest in 
the fresh state and in that form are proof against denaturing 
and adulterating. 

132 



Canned vegetables were formerly subject to many abuses. 
Sulphate of copper and other poisonous coloring matters were 
added. This is one phase of the food industry where the law 
has worked some definite benefit and all brands of canned 
vegetables are now free from deliberate poisoning. Such dif- 
ference in quality as now exists is chiefly due to the difference 
in the quality of the goods packed and the sanitary condition 
of the canneries. 

Dried vegetables are difficult to get hold of and are little 
used except on Polar explorations, etc. Nor is there much 
chance of an increasing use of this sort of product, for the 
improvement of transportation service will make possible an 
even wider use of fresh vegetables, both as to time and location. 
The development of the truck garden regions of the South 
has been one of the most spectacular developments in food in- 
dustries. A change leading to the all-year-round use of fresh 
vegetables is one that no food authority, whatever his view- 
point, will be found to condemn. 

FRUITS 

Fruits like vegetables are somewhat without the scope of 
a pure food book because they rise above it. The present w r ork 
is a guide on why and where and how to buy pure foods and 
must logically put in its best work where help is needed — 
where the intelligence of man is confounded by the cupidity 
of commerce. There is little opportunity for this in the case 
of fresh fruit. 

Canned fruits, and all derived products, as jams, jellies, 
marmalades, etc., are ripe fields for the food poisoner. Glucose, 
saccharine, coal tar dyes, gelatines and glues have here found 

133 



abundant use. The pure food laws have done much to clear 
the situation, but there is still a great deal of adulteration and 
tampering in the concoctions of this sort that adorn the aver- 
age grocery shelf to ^permit any sane physical culturist to regale 
himself on these products of uncertain composition. 

Of the preserved products of fruit origin the safest and 
most desirable are those that preserve the form of the fruit, 
so that the quality may be judged, and the plain fruit juices. 
This latter group of products are discussed under beverages. 
Outside of their use as beverages, fruit juices are bound to 
have a growing place in physical culture diets of the future. 
As flavorings, condiments and appetizers they have unlimited 
possibilities in the natural diet. 

With regard to dried fruits, prunes, black raisins, currants, 
figs and dates are the only members of the dried fruit family 
now prepared in such a manner that they are above suspicion. 

Dried apples, dried apricots, dried peaches, dried pears, 
Sultana raisins, silver prunes and all dried fruit specimens of 
the blonde variety are bleached with the poisonous fumes of 
burning sulphur, known to the chemist as sulphur dioxid. 
The treatment is practiced principally to bleach the product, 
thus giving it a finer appearance. The sulphur process is used 
largely for the purpose of deception, in rejuvenating old or 
damaged stock. 

Sun-dried apples are now on sale in many of the large 
cities. They do not look as "nice" (perhaps) as the sulphur 
bleached fruit but their flavor is imcomparably superior and 
they are more wholesome. 

During the season when fresh fruits are not obtainable, 

134 



the properly dried apricot affords in abundance the mineral 
and laxative elements without which no diet is complete. 

It would be quite impossible to exaggerate the virtues 
of unbleached dried fruits. All dried fruits are slightly laxative. 
Some of them, like the fig, are notably laxative. 

Ripe olives may be secured in three varieties: canned, 
sun-dried, and the brine-preserved variety sold in bulk. The 
sun-dried are the least expensive and are an excellent product 
for those who acquire the taste. They are fattening and laxa- 
tive. 

SUGAR PRODUCTS 

The white sugar, known as granulated sugar, is about as 
perfect a form of denatured food as can be obtained. 

The wholesale grocer knows sugar by numbers. These 
numbers begin with fruit cake sugar, which is the raw, black 
sugar, containing all the tissue salts and other organic matter 
derived from the sugar cane, and run up to the granulated 
product. Grade 15 is very dark in color, but not so black as 
the fruit cake type. Grades 10, 11 and 12 are the popular 
numbers of brown sugar, possessing a rich golden color and 
containing a large proportion of the mineral matter of the cane. 

The difference between granulated sugar and grade 10 
brown sugar, for instance, is not a difference in sweetness. 
Grade 10 brown sugar possesses sweetness, plus flavor. Gran- 
ulated sugar possesses sweetness, minus flavor. In fact maple 
sugar can be refined or denatured just as cane sugar is refined 
or denatured, and the result would be a sweet sugar, minus 
maple flavor. 

135 



The American people, in their love of whiteness, have 
banished old-fashioned brown sugar from the retail market 
but it can still be obtained through any retail grocer in the 
United States. The enemies of brown sugar say it is "dirty/ ' 
This is not true. Grades 10, n and 12 and even grade 15 are 
partially refined, and contain no dirt. 

If any brown sugar were to contain dirt, fruit cake sugar 
would contai n the most dirt because it is the least refined, 
and therefore, the big biscuit companies and commercial 
bakeries, who make fruit cakes and other cakes, would be 
doing a great injury to common decency by using a "dirty" 
ingredient in their product. 

There is no such thing as genuine corn syrup. The public 
believes that corn syrup, or glucose, is made of corn and that 
it therefore contains all the nutritive parts of corn, the germ, 
protein, salts, colloids, etc. It does not. Corn syrup is not 
properly named; it should be called corn starch syrup. In small 
quantities it is perfectly harmless even though highly over- 
rated. Certainly it is just as harmless as refined cane sugar, the 
ordinary white granulated table product. The only evil thing 
which can now be said against glucose is that it lends itself to 
the adulteration of almost every prepared food known. Stand- 
ing on its own merits and consumed in small quantities it 
can do no more harm to human health than any pure sugar or 
pure starch. Store jams and jellies contain from 40 to 60 and 
even 70 per cent, of glucose. Artificial honey is made of glu- 
cose. 

With the exception of vinegar, no food product is so 
grossly or sytematically adulterated as is corn syrup. The 
syrup produced by the concentration of the sap of the maple 

136 



tree in comparison with the quantity of adulterated maple 
syrup now on the market under various deceptive names, is so 
small as to be almost negligible. Pure sap maple is really a 
curiosity. 

The trouble with glucose and pancake syrups, masquer- 
ading as maple syrups, is that they are refined products. The 
t issue salts of the corn, of the cane and of the maple tree are 
not contained in them. Maple syru}* does contain them. 

The folly of accepting from the grocer a product labeled 
in such a clever manner as to conceal the fact that it is some- 
thing other than the purchaser believes it to be, is no more 
obvious than in the pancake syrup fraud. 

Barbadoes molasses is the only pure, concentrated, un- 
sulphured, old-fashioned cane juice in the world today, except- 
ing perhaps the small quantities of home-made molasses which 
people living near the sugar cane plantations prepare for family 
use. 

Any New York or Chicago jobber can obtain it for your 
retail grocer on his first request. Baltimore, St. Louis, 
Cincinnati, Pittsburg, Cleveland, Detroit and other jobbers 
can obtain it at one week's notice by conferring with the mo- 
lasses importers of New York City. All the retail grocers need 
do to get it for his customers is to order it. The wholesale 
price is about forty cents per gallon. 

It is not generally known that honey varies as much in 
character, quality and flavor as cantaloupes. 

For instance, some honeys contain naturally as little as 
eight per cent, water; other honeys contain naturally as much 
as thirty-three per cent, water. 

137 



Some honeys contain as little as .03 per cent, protein; 
other honeys contain nearly 3 per cent, protein. 

Some honeys contain less than 50 per cent, invert sugar; 
some honeys contain over 95 per cent, invert sugar. 

Some honeys contain as little as .01 per cent, sucrose; 
other honeys contain as much as 10 per cent, sucrose. 

Some honeys contain as little as .02 per cent, mineral 
matter; other honeys contain as much as .7 per cent, mineral 
matter. 

There is not any sweet more wholesome than honey. 
Very young children and very old adults can eat it with im- 
punity. 

BEVERAGES 

The beverage habit of man is a superfluous one, rarely 
essential to proper nutrition and which may become a source 
of great injury. In speaking of beverages we exclude water, 
which is in a class by itself, and milk, which has been very 
properly discussed under the heading of foods of animal origin. 

The beverage as we here consider it is a drink taken to 
please the palate or stimulate tire nerves, and in which the 
nutritive elements are incidental. Alcohol and water in various 
proportions from various sources and with a myriad of flavors 
is the most widely used beverage in the world and because of 
its notoriously evil effects it condemns by inference all similar 
articles. 

A second great group of beverages depend for their pi- 
quancy of taste upon carbon dioxid gas dissolved in water. 
These soda fountain drinks range from the delightful &&d harm- 

138 



less carbonated fruit juices to abominable concoctions of coal 
tar dyes and habit forming drugs. The pure food law has taken 
the rough edge from this evil, leaving us a group of drinks of 
no very serious physiological effects, and with very little of 
genuine taste or flavor or substance. 

A further group of beverages includes tea, coffee and 
chocolate products. The last of these may have just com- 
plaint of being classed in bad company. Chocolate is the most 
nutritious and least harmful of the popular warm table bever- 
ages, and is possessed of a flavor universally appreciated. 

Coffee depends for its effect upon the presence of the 
drug caffeine which is a narcotic, and upon the slightly bitter 
flavor which comes from the roasting. Coffee is also con- 
demned by some because of the presence of tannic acid, a 
substance found much more plentifully in tea. Tea, on the 
other hand, contains a similar alkaloid drug to the caffeine 
of coffee, but the use of tea is less objectionable except when 
made extremely strong, because of the fact that a much weaker 
solution is palatable. 

Coffee substitutes may be made from a number of food 
substances, which produce aromas upon being roasted. Those 
in the market are most commonly derived from the grains. 
The sweet or starchy and sweet fruits, as figs and bananas, have 
more recently been used as material for coffee substitutes. 
The choice is to be determined according to personal taste, as 
there is no dietetic principle at stake. Certainly those w r ho look 
for a large amount of nutriment from coffee substitutes have a 
very poor conception of the basic problems of nutrition. The 
class of nutriment that could be secured from this source is the 
cheapest of all food elements, and the problem of practical 

139 



dietetics is more frequently one of preventing an overinges- 
tion of cereal products rather than an effort to add to them 
by a trifling amount that may be found in solution of a cup 
of cereal coffee. Coffee substitutes should be used by those 
who like them for their flavor and relish and as a pleasant form 
for taking sugar and milk. They are wholesome, desirable 
products of no great dietetic significance pro or con. 

Of all beverages, those most pleasing to the physical 
culturist, are the fruit juices. The present outlook for the 
fruit juice industry is most encouraging. The output of grape 
juices in this country has doubled within a very few years, 
and an educational campaign now being waged by the enter- 
prising manufacturers is resulting in a constantly increasing 
use of this delightful and wholesome drink. 

Other fruit juices are now appearing on the market and 
are improving in quality. Most common are pineapple juice, 
apple juice or sweet cider and the juices of citrous fruits. Pine- 
apple juice is of particular purity and excellence. The same can 
hardly be said for apple juices. Because of the cheapness of 
the product and the bad habits set us by our cider-making 
farm folks, the manufactureres of apple juice have tried to 
market the product in bulk and in order to keep it sweet have 
been obliged to resort to chemical preserving. Apple juice, 
sterilized and sealed in bottles as is grape juice, is an excellent 
product and all lovers of pure and delightful beverages should 
demand it until the manufacturers supply our needs more 
abundantly. 



140 



BOOK 3 



FULL EXPLANATION 

OF THE 

WONDERFUL PRINCIPLE OF SUCCESS 



143 



"HOW TO DEVELOP" 



144 



HOW TO DEVELOP 

Before reading the following pages the person who sin- 
cerely desires to develop all his natural forces of mind is asked 
to consider that no one by merely reading the rules for ef- 
ficiency can change all at once into a prosperous and success- 
ful person. It takes careful study, careful thought, careful 
introspection or looking into one's self — and time. And the 
time required depends entirely upon one's self. To get the full 
effect of the lessons it is necessary to read them over more than 
once — to study them — and they must be studied with thought 
and earnestness — not carelessly looked over — and in doing so 
start to develop the habit of concentration. Impress what you 
read on your mind so that you remember. Get the habit of 
concentration. It is one of the important elements of sucqess. 

Remember that each person has within himself or herself 
the ability to succeed. It is only necessary to develop that 
ability. Do not get discouraged or think that others could do 
better. Believe in yourself — that you can do as well as others. 

In any business, profession, or position, consider that to 
be successful you must develop Efficiency. Aim to do better, 
to get better results from your work — to improve in your 
efforts. To do things more perfectly — for Efficiency means 
the best way to do things — to accomplish more with less effort. 
Concentrate your mind on the work to be done so that what- 
ever it is, the work is done completely, accurately, and per- 
fectly. To do things exactly right it is necessary to train 
your mind to think correctly and with directness. This is not 
easy — but by persistent will and effort the mind can be trained 
to think directly and with concentration on any subject you 
wish it to consider — but this requires a continued and daily 

145 



effort to make your mind think of the matters you wish it to 
consider. Concentration as a habit is one of the most valuable 
of all lessons to learn. 

Learn to do at once the thing that requires your attention. 
Get the habit. Put nothing off that needs to be done at once. 
This saves time, avoids forgetting, and is one of the most im- 
portant qualities of the efficient person. Avoid the putting off 
habit. No one is efficient who procrastinates. Be definite in 
your conversation and your letters. Do not confuse your 
subjects. Make your meaning clear, concise, and to the point. 
Avoid too many words, be brief as the subject will allow. This 
gives clearness and force to your words. 

THE SUB-CONSCIOUS SELF 

What is the sub-conscious mind? What influence has this 
force which we all possess, upon our conscious actions? Is it 
of direct consequence to us to consider its promptings? Does 
this force within us control our conscious mind without our 
knowledge of its influence? Can we so direct our thoughts 
that the sub-conscious mind directs us in all life's affairs? 

In every human being there is something deep down in 
our consciousness that seems to whisper to us at times; to cau- 
tion, to check, or to advise. It is well to listen to this voice. 
It rarely fails to direct us right. Always consider it like a 
guardian angel that guides your thoughts and actions. 

Do not act rashly or on any impulse. Consult your Inner 
Self — especially in all important matters. Cultivate this inner 
consciousness, by thoughtfulness and study of yourself. If 
you heed its voice in matters great and small you will find in a 
short time that your mind is reaching a higher level — that you 

146 



think better, clearer, more perfectly. That your judgment 
improves. That all your acts, your social relations, your 
business matters, all the affairs of life, regulate themselves in 
an orderly and satisfactory way. It leads to good judgment in 
all matters. It cultivates in you the ability to more success- 
fully manage your affairs in relation to others. Gives tact, 
decision, and greatly increases ability in all endeavors. In- 
creases confidence in yourself and your self respect. Listen 
to the Inward Voice. It is your better self that whispers. 

The importance of this cannot be too strongly urged upon 
all who read these lines. The sub-conscious mind, the mind 
that to our daily consciousness seems to be unknown to us, is our 
real self, and by careful cultivation of our conscious thoughts 
we can soon put ourselves in harmony and perfect accord with 
this inner influence, so that its promptings become immediately 
apparent to us and we recognize the marvelous benefit it can 
be if we obey its guidance. Study it carefully, look within 
yourself, make it your daily thought to ask its influence. 

It truly is, an always present guardian of yon, vour true 
self. 



U\ 



THE WONDERFUL PRINCIPLE OF SUCCESS 

Whole volumes and lessons have been written telling of a 
wonderful principle existing in every person, that, if cultivated, 
leads to success in life — to eminence, wealth and distinction. 
Is this true? Can any person by simply reading a book become 
a millionaire? 

This depends entirely upon the person. Every normal 
person who has reached years of discretion, has, in more or 
less degree, this Wonderful Principle that gives success; hut it 
amounts to nothing if there is not with it the ambition and deter- 
mination to develop all the capacity that person possesses. 
The Will must be cultivated by persistent endeavor to im- 
prove, to gain knowledge and by attention to business or 
duty, by intense application to the accomplishment of an aim 
— an ideal — to rise above that person's present level; to gain 
ability by effort. 

Some persons are born with this remarkable ability to 
succeed and it naturally develops in them with their growth; 
and such persons succeed in their aims because they compel 
success by their developed force of will and natural intelligence. 

What is that wonderful "something"? It is not a mysterious 
principle — there is no magic about it. It is either a natural 
gift born in the person, or something added to natural ability 
by study, observation and self development. To do this the 
person must develop Energy, Industry, the Determination to 
rise, and must cultivate also the ability to acquire the necessary 
qualities and intelligence that mean Efficiency and Success. It 
is simply the Determination to improve and develop the Inward 
Principle or Ability you already possess. 

148 



AH ideas of indolence, laziness, indisposition to apply 
one's self to hard work of mind or body must be discarded, and 
all efforts must be directed to self improvement. This means, 
first of all, Intense Will and Determination to rise above one's 
present level; and to do this there must be improvement of 
mind, keen observation, study, and confidence in one's self. 
This invariably makes one fit for better and higher things in 
any business, profession, or any of the affairs of life. 

If the Will is cultivated and the Mind improved, with 
attention to duty and gaining of knowledge with the firm de- 
termination to succeed, then success comes as a natural result 
of effort — for earnest effort and earnest desire for improve- 
ment always bring results. 

The ambitious and determined person who cultivates 
persistently all the powers of his mind — who gains information 
and education by persistent effort, cannot be kept down . 

Such a person will give attention to business in any posi- 
tion, through his determined desire to succeed. He will have 
energy and the Will to Do and Confidence in himself. These 
qualities always lead to Success . 

There is no need of a maze of words to tell anyone these things. 
Anyone of ordinary intelligence can cultivate this principle, 
which is either active or dormant in all persons, and by per- 
sistent Industry, Energy and Perseverance, reach his highest 
aims. 

HOW TO BE SUCCESSFUL 

What is Success? 

Success is the accomplishment of one's desires. Success in 
business is either attaining a satisfactory compensation as an 

149 



employee, or having your own business, and making it profit- 
able in a more or less degree, depending upon your needs or 
desires. 

Some persons are satisfied with a moderate income — 
some are determined to be rich. 

Success as an employee results from the will to do your best 
in your work — to deserve advancement — to so cultivate your 
intelligence and will to do, that your work shows your ability — 
and ability always secures advancement. 

Can the unsuccessful person become successful? He can 
by simply knowing how T to develop just the ordinary qualities 
that every normal person has — and these are Energy, Deter- 
mination and the Desire to so improve that your ability is 
developed, and so increased by your efforts towards improve- 
ment, that it is apparent in your better work, if an employee — 
or superior intelligence in your own business, gained by study 
and observation. It must be understood that lack of educa- 
tion in many positions, and in many lines where the business 
is owned by the person wishing to succeed, is a very serious 
bar to success, sometimes a total bar; for a reasonable amount 
of education is absolutely necessary in most positions and in 
general business. And no one needs to be deficient in just 
ordinary education; that is, in the correct use of the English 
language, both written and spoken, a reasonable knowledge of 
figures and accounts — some knowledge of History and the 
events of the present time. With this must go a courteous and 
agreeable manner. If with this there is Ambition, Energy, 
Perseverance and the Determination to Succeed, no man or 
woman will remain unsuccessful — such qualities always bring 
advancement and success. 

150 



HOW TO DISCOVER YOUR OWN ABILITY 

Many possess ability they are utterly unconscious of be- 
cause they have never studied themselves. These qualities 
remain latent in ourselves, often because either we have not, 
as it were, looked within ourselves, or the opportunity has not 
come to arouse them. By a careful study of ourselves we can 
discover them, and make use of them in our work, either for 
ourselves or to increase our usefulness in some position and so 
get better returns for what we do. It is better to find out what 
our capacities are than to wait for some opportunity to use 
them that may never arrive. 

It is well to cultivate any qualities we possess, for the chance 
of their usefulness may come at any time, for cultivated in- 
telligence makes opportunity. Some persons are born with 
ability, and can apply themselves to almost anything, and by 
a natural force and will, make a success of any undertaking — 
even if not possessed of education. Others with only moderate 
ability, but energy and perseverance, gain success by their 
determination to rise. Even if gifted with natural ability it 
amounts to little if there is not energy and perseverance. 
Most of us are capable of more than we accomplish — but miss 
better results, either by lack of faith in ourselves or not enough 
perseverance. 

CHARACTER 

A most necessary thing in all the affairs of life is to have 
a good character. Character is what you yourself are — good 
or bad. 

The possession of a good character is more important 
than almost any one thing, and character depends entirely 

151 



upon yourself — your own acts — it is yourself — as you really 
are. Some persons may be lacking in the essentials of a good 
character, and for a time conceal this fact, and have a good 
reputation, but the actual character, either good or bad, can- 
not always be unknown to those who in business or social 
relations come into contact with you. The real person rarely 
fails to be known. All persons should cultivate a good character 
— by right doing — right thinking — right living. It is one of 
the most important things in all our relations with the world. 
It means so much in all the affairs of life that no one can afford 
to not obtain it by every act possible. It often to the man in 
business means more than capital. Nothing tends more to 
success, honor, wealth, distinction, than character. 

THOUGHT AND ITS INFLUENCE 

It is necessary that you do right thinking to achieve suc- 
cess in life. Our thoughts are ourselves. We are just what 
our thoughts are. If we think right, we are right. Right 
thoughts make right living, right actions, right feelings; and 
these give us self respect and the respect of others. If you 
think wrong you are wrong. It is best to cultivate the right 
kind of thinking and avoid thoughts of wrong living or wrong 
feeling. By always thinking of ourselves as desiring to do right, 
to be just, to be honest, to do unto our neighbor as we desire 
our neighbor should do to us; to think of our well being, to 
think ourselves contented, prosperous and happy, will often 
by the very effort of thought make us so. Avoid depressing 
thoughts as far as possible, and just by so doing you may 
avoid many of the ills of misfortune. Never allow yourself to 
think you must meet with ill health, misfortune or defeat. 

152 



The opinion that others have of you depends upon how 
you think of yourself, for your thoughts regulate your actions 
to others, and on these actions are based the good or ill opin- 
ion of those you meet. To be considered high minded and 
honorable you must so regulate your thoughts, and by your 
thoughts so regulate your actions that you are high minded, 
honest, and honorable. 

The one of noble character, respected by all, is the one 
who is controlled by high and noble thoughts, for all our ac- 
tions spring from thoughts; fine thoughts producing their cor- 
responding action, and unworthy thoughts leading to un- 
worthy actions. 

It is apparent from this simple truth, that we all have it 
in our power to so regulate our thoughts and our way of life 
that we can be noble, good and respected by all — or to be 
destitute of the good opinion of others. 

Our thoughts to a great extent influence even our health. 
By a cheerful, happy way of thinking we avoid and often ward 
off disease. Do not think of yourself as ill. If not in good 
health try to improve it by thinking of health. Avoid depres- 
sing thoughts, for they aggravate any complaint. Try to con- 
vince yourself you are better — you are well. 

Try not to think of yourself as sick or weak or lacking in 
determination. By insistant thought that you are well, strong, 
cheerful, happy you will go a long way towards the results 
you aim for. 

You can tell the person of wrong thoughts at a glance. 
The sour, discontented, and hard face shows that evil thoughts 
control that person, while the pleasant, kindly and cheerful 
face indicates the inward thoughts. 

153 



Avoid thoughts of sourness or discontent or doubt of 
yourself, for such thoughts often lead to the misfortunes that 
are feared. Constant thinking of illness or distress will surely 
strain the nerves and cause the very troubles you wish to 
avoid. 

Think right in business. Be sure of yourself, of your 
methods, of your prospects. Keep in your mind your aim for 
success, and by good thinking, energy and determination, gain 
success. If you continually think of failure — failure will come. 
Look for success. Success almost always comes to those who 
earnestly seek it. 

Successful persons are the ones who not only sought suc- 
cess, but by continually thinking of achievement did achieve. 

The people who rise are those who are determined ro rise, 
for none of us can rise above our thoughts. We must have an 
ideal in view and strive for that ideal. With determined thought 
we can reach it. The person with poor, mean, low thoughts 
has low ideals in business and other affairs of life, and does 
not rise above those ideals, while the person of high ideals, if 
that person's thoughts have been directed right, finds success. 

TRAIN YOUR CHILDREN TO THINK RIGHT 

If you are married and have children, commence early to 
train them to Right Thinking. Take opportunities to not only 
watch their progress in their studies and schooling, but talk 
to them instructively to instil in their minds the right ideas of 
kindness, honesty, fairness and correctness of manner and 
thought. Teach them early in life and often, to be just and 
kind, and to respect the rights of others. Teach them obedience 
and attention. Tell them things that make them think. Dis- 

154 



cipline them early to think for themselves. If this plan is 
followed children will seldom be unruly or need correction or 
harsh treatment. 

Avoid lying to children. If they come to you with em- 
barrassing questions, don't lie. Be truthful — but it is not 
always necessary to tell all the truth. Children should never 
be frightened by threats of giants or bug-a-boos of any kind — 
and by all means convince them early that they should not 
fear the dark. 

HOW TO MAKE AND KEEP FRIENDS 

By courtesy, kindness, and affability of manner you im- 
press others with your sincerity and good will, and this at- 
tracts them to you. To keep your friends you must be regard- 
ful of their ideas or sentiments, and treat them with considera- 
tion and perfect justice if you want them to be devoted in 
their freindship. In conversation avoid too positive statements 
if they clash with others' ideas. Even if you know a friend to 
be in error it is best to not be too positive unless you can by 
reference to some accepted authority prove you are right. A 
gentle manner in such discussions is always advisable. Self 
assertion, if too positive, is always offensive and should be 
avoided. Avoid a pompous or conceited bearing. While 
personal pride and a reasonable amount of self respect is com- 
mendable, it can degenerate into an offensive conceit, and this 
should be avoided. The man or woman who has trained the 
mind to think right will not show conceit, but will realize that 
a modest, simple, sincere bearing is more evidence of good 
common sense and intelligence than any appearance of self 
satisfaction. 

155 



Always speak kindly of others. The person who is con- 
tinually telling of others' faults is suspected by his friends of 
criticising them. If you cannot speak well of persons, say 
nothing. This of course has some exceptions, as we cannot 
always praise those whom we know do not deserve praise, but 
as a rule it is well not to gossip or say derogatory things. Per- 
sons are often characterized as lacking in good common sense 
who habitually speak slightingly of others. It is well to so 
discipline your mind that in your conversation you command 
respect. This is one of the elements of Right Thinking. It 
gives to your manner a quiet bearing of dignity and poise. It 
gives the attitude towards others that makes and keeps friend- 
ship. 

Sometimes it is a help to constantly keep before you the 
thought that you must and will accomplish your purpose, that 
you have the ability to do, to perform, to succeed. Avoid dis- 
couraging thoughts, or any idea that you must fail. Be deter- 
mined to succeed. 

FEAR 

The element of Fear has much to do with lack of success 
in life. We fear defeat in an undertaking, and sometimes pass 
by a fine opportunity because doubtful of success. We fear 
the future. We fear ill health. We fear many things that 
never come to pass. Success demands courage, and if we have 
courage we can nobly bear defeat if it comes. Train your mind 
to avoid fear. If fearful of anything you are about to venture 
on, consult your inner self, take time to consider, look at the 
matter from every point of view, and decide the way to act 
that your inner self approves. Discipline your mind to banish 
fear and think constructively — with Courage, Self Reliance 

156 



and Faith in yourself. Dismiss all doubt of yourself. Fear 
makes defeat. It is the enemy of successful achievement. 

INITIATIVE 
Ability for Original Ideas and Independent Action. Originality 

Like other mental qualities it can be cultivated by mind 
development. It is simply a kind of special intelligence, and 
grows with the acquirement of education and experience and 
the opportunity for its expression. In business or in other 
affairs of life it is the ability to seize upon a new idea or inven- 
tion, or a new method to develop a business. To take advan- 
tage of some present effort. To take hold at once. "Pro- 
crastination is the thief of time.'' 

WILL POWER 

This is another quality that develops with gaining of ed- 
ucation and experience, and can be cultivated by anyone. It 
gives the ability to succeed in any undertaking. It grows like 
other qualifications with mind development. Anyone can 
acquire it by simple effort and study. It is simply the Deter- 
mination to Do. Cultivate it by thinking you must and will 
succeed. It grows with effort. 

INTELLIGENCE 
Readiness of Comprehension — Mental Ability 

Many persons entirely destitute of education are intel- 
ligent; and such persons, if they have the opportunity or the 
will power to acquire some education, will be fascinated with 
the pursuit of knowledge, and develop themselves. Such persons 
always rise, for this quality in man or woman is continually 

157 



sought for by employers who want ability in the conduct of their 
business. 

This quality of all others is the most in demand by employ- 
ers, for the person who is intelligent is keen in ideas, and gets 
a mental grasp of things. Such persons are put in charge of 
important affairs, and command large salaries. It is the intel- 
ligent person who is either at the head of large concerns or 
who has his own business. 

It is often the result of ambition to succeed and the ac- 
quirement of some education. It grows with mind develop- 
ment the same as other qualities. Anyone can develop intel- 
ligence by simply cultivating good sense, with careful study of 
himself and those about him. 

SALESMANSHIP 

Why can some men or women sell goods while others 
cannot influence business? This is largely a natural gift — 
born in the person, but can be acquired if the fundamental 
idea is known and developed. 

In the first place a salesman must cultivate an agreeable 
manner — a pleasant, easy way — and to learn from the study 
of people and faces how to use the manner according to his 
customer. This is especially so with the traveling salesman, 
who has to approach men of different minds continually, and 
to be successful must know at a glance how to introduce him- 
self if the party is a new or prospective customer. 

There are many different ideas and directions offered by 
various writers as to how to learn salesmanship. 

There are only a few simple rules — no need of long lessons. 
The really best way to sell goods is simply to be natural and 

158 



easy in manner, without being either obsequious or too forward. 
The successful merchant, when approached by a stranger who 
is trying to sell him goods, does not like the salesman to be 
either too friendly or too forward — or to be shy or cringing. 
A simple, quiet manner — a self-respecting manner — a polite 
way of approach — will gain an interview with most men of 
affairs. A bold way will take with some, but most men are 
annoyed by boldness, especially in a stranger. No salesman 
should offer to shake hands — the offer should be by the other 
party. The statement of his business should be simple and 
direct, without waste of words, for most active business men 
want to come direct to the point, if interested at all. 

Some men can be urged into buying, but most buyers, 
unless you have an excellent argument, are antagonized by too 
much urging. A buyer wants to feel he is using his own judg- 
ment, not yours. Don't be too persistent. It has spoiled 
many a sale. Better leave it for next time. 

Salesmanship simply consists in a polite, agreeable manner 
of approach — plain statement of business — a friendly, but not 
too friendly way to state your business without too much 
persuasion or too much boldness. A simple, easy, but unas- 
sumed confidence in yourself, and the desire to gain your 
customer's confidence. Much depends on manner, and many a 
salesman who could not at once make a sale has left a good 
impression that means successful business on future calls. 
Everything depends on the first impression a salesman makes. 
Pleasant feeling leads to successful business. 

If possible to avoid, never quarrel with the man who 
won't buy at first. He may be curt and unpleasant. Leave 

159 



him politely. Sometimes such men prove later to be good 
customers. 

The modern business man is generally courteous and ap- 
proachable, and that is the kind of man the salesman must 
not be too insistent with. Most buyers know what they want 
— will listen to your business — and decide at once without 
urging. Study your man — but on a first call don't try too 
hard to make a customer. 

Salesmanship is an art, and can be learned by careful 
study and experience. The really successful salesman is the 
man of pleasing address and natural manner. The salesman 
who has made a careful study of his customers seems almost 
to have a hypnotic influence, and produces the effect on the 
mind of his customer that he wishes to give orders for goods 
to this particular salesman. 

It is an art to be carefully studied and by experience 
develops to an amazing degree in some persons. Some sales- 
men develop such a pleasing personality that they seldom miss 
a sale. It can only be developed by careful observation and 
study of both yourself and your customers. The few sugges- 
tions given above will enable any person of intelligence to 
develop his ability to sell goods. By applying these few 
simple rules the further development will be rapidly produced 
by actual experience in selling. It often develops one's ability 
mere than any rules given in books. The sensible person learns 
by experience. No need of long lessons or big books to learn 
how to sell goods. 

THE PERSON WHO RISES 

The person who gains success in any business or salaried 
position is the one who wants to improve — the one who takes 

160 



every opportunity for development, who studies his or her 
business, who is keen and observant. That person is the one 
who gets up in the world. The careless, indolent, indifferent 
peison who is satisfied with one's self is the one who stays down. 

EDUCATION 

Some persons entirely without education, but possessing 
will and energy^ gain wealth — but these same persons, if pos- 
sessed of a fair amount of education, w T ouId have obtained 
even greater success, and with it the higher opinion of others. 
For it cannot be denied that all persons look down upon and 
pity the person who is seriously lacking in ordinary common 
schooling. 

Therefore all persons desiring success and the good opin- 
ion of others should endeavor to improve, to educate them- 
selves. If greatly deficient they can get the most elementary 
books — just common school books of grammar, arithmetic, 
geography, spelling, and by study, instruct themselves, and 
later read books of history and science or general information. 
Such books can be obtained at any library. Any person really 
desiring to rise — to succeed — to be something — to gain wealth 
— to own a business — to be a partner in some paying concern, 
or manager of a big business, must have some education. And 
it is the easiest thing in the world to acquire if you have the 
desire and the w T iII to obtain it. With the desire and ability 
to obtain success just naturally goes the desire and effort to 
gain knowledge, and all persons who have the desire to succeed 
in life should cultivate their knowledge and intelligence. It 
is only the person w T ho is careless or indifferent, w T ho is satisfied 
to be deficient in ordinary knowledge, or who neglects to 
improve his capacity, who stays down. 

161 



The one who is self satisfied or neglectful of these things 
is the one who really has a small opinion of himself. He is the 
one who in writing a letter uses a small I for himself or who is 
so indifferent to the opinion of others that he is careless about 
the correct and grammatical use of the English language. 
Often the careless use of language has spoiled a business op- 
portunity. In most businesses a correct use of language is 
necessary — and incorrect speech or writing should be avoided 
— especially the mistakes of using "done" for "did," "seen" for 



(< 



saw," "have did" for "have done." If not certain that you 
are using correct language, get a common school elementary 
grammar, and note what it tells you to do. This is more 
important than some persons think. Correct speaking or 
writing indicates good breeding and intelligence. 

It is important also to spell correctly. No educated or 
self-educated person neglects this. If deficient in spelling, 
obtain a common school spelling-book, or a small dictionary. 



REFINEMENT 

Every man or woman who desires to improve, and who 
earnestly and with determination strives for self development, 
should endeavor to be refined, not only in manner, but in 
thought. 

Courtesy, kindness, affability, give a grace and gracious- 
ness to one's bearing that wins the regard of others, and goes 
a long way in aiding to accomplish success in any kind of 
business, profession, or position. By all means cultivate good 
manners. By so doing all the ways of life are made smoother. 

162 



A GOOD APPEARANCE 

Be neat, careful and particular in your dress. No need 
to dress expensively. Good taste in selection of your apparel 
and avoidance of pronounced styles or colors are the marks of 
refinement. A cleanly, careful person, who dresses correctly 
and has the bearing and appearance that always belong to the 
person who believes and practices self development can com- 
mand respect under all circumstances. 

EFFICIENCY 

It Leads to Wealth and Distinction. 

Can the uneducated person rise to wealth or distinction? 
Yes, but the educated person has a better chance. 

Advancement in life can be gained by the simplest of all 
methods — the desire and will to accomplish. The person who 
determines to improve his education and ability will rise to 
better prospects, and attain success because the mere wish 
to improve, combined with the will to accomplish, will cause 
that person to seek the means for improvement. This is easily 
accomplished if one has sufficient determination. This is the 
method as follows and it cannot fail to benefit. It cannot 
fail to cause that person to rise. 

If entirely lacking in education you can obtain from any 
nearby school a list of elementary instruction books same as 
the pupils use, and can borrow or buy similar books. Read 
grammar, spelling, arithmetic, geography. Learn to write a 
clear, plain hand. Anyone can do it by practice. Buy copy 
books at any stationery store. 

Study to improve. As you advance, get books of history 
and science. If you wish to learn bookkeeping get such books. 

163 



If you have or can obtain an encyclopedia, study it for it con- 
tains chapters on all knowledge. Turn to the different subjects 
you want to know. If you have no means to buy books, go 
to a library or go to any Y. M. C. A., and read the books at 
that library. Learn first of all to spell and write correctly. 

Success in life depends entirely on The Will To Do. If 
you cultivate your own desire to succeed, and with it determine 
to improve, you cannot fail to rise. It is the natural result of 
education and the cultivation of will power, which anyone can 
do by study and effort. 

This is the only way to success. The uneducated man 
rarely becomes rich, because, with the lack of education there 
is a lack of ambition, and ambition is the mainspring of all 
success in life. Cultivate ambition. No man ever rose to 
distinction and wealth without it. The wonderful principle of 
success consists of ambition and determination. 

You do not need big books or lessons to tell you that 
within every human being there is a wonderful principle that 
gives success in life, You only need to cultivate your own am- 
bition and develop by study and reading your own mind— 
develop the Will To Do — and you will find your natural level. 
You will rise because education and improvement give effi- 
ciency, and efficiency leads to success. 

While a college education is a great aid to success, it is 
not necessary for the man or woman who has the Will to gain 
knowledge. Books will give you sufficient for all business 
opportunities. The self-educated persons have been the ones 
who have gained the greatest wealth. 

164 



HOW TO OBTAIN A SITUATION 

If not in a position, and desiring to obtain one, what is 
the best method to get a situation? 

It is best to first decide what kind of a position you want. 
What is your preference, or what predilection have you for 
any certain kind of business you want to get into and advance. 
Or, if your needs are pressing, and you must get something to 
do at once, w T hat is the best way to go about it? 

Answering advertisments, if the advertiser is in a large 
city is almost a waste of time unless some special qualifica- 
tion is asked for and you have that special knowledge. If so, 
plainly state in a letter in as few w r ords as possible, and directly 
to the point, what your qualifications are. In answering ad- 
vertisements a good, clear writing produces instantly a good 
impression if the style is plain, distinct and free from any 
attempt at fancy penmanship. Should your efforts not meet 
with success, and you have met with no success if personal 
replies or calls have been made, you might try offering your 
services to persons who have not advertised. Sometimes the 
personal call of an individual applying for a position produces 
the impression that such a person has the qualities desired in 
an employee, and an interview results that may lead to suc- 
cessful employment and advancement. An entrance into a 
business concern in this way sometimes leads to important 
developments. A person who will make personal application 
in this w r ay is almost sure to be one of some ability. The way 
to do it is to select a certain street and go into each store or 
offce on one side for a certain space and then take the other 
side, making a careful memorandum of where started and 

165 



where left off — and also of any appointments made, or any 
chance of a future opening. By this method, if persisted in, 
anyone of fairly good address can obtain a situation. 

OPPORTUNITY 

It is said opportunity comes at least once to every person. 
To profit by an opportunity, keep yourself fit. Be sure you 
have developed all your faculties, your intelligence, your energy, 
your perseverance and that you have cultivated your powers 
of observation and memory. If you have put yourself in con- 
dition and your mind is alert and keen, you will know the 
opportunity when it comes, and grasp it, 

It is seldom that the opportunity is lost by the one who 
is fit — who is careful, watchful, alert and keen. 

THE DANGERS OF SPECULATION 

Don't Play the Horses — Don't buy Stocks on Margin 
Don't Bet — Don't Gamble. 

The dangers of all forms of chance should be fully under- 
stood, for they lead to ruin in nearly every case, and misfor- 
tune in all. Nothing is so utterly devoid of sense as betting on 
horse racing. A close study of the "game" shows that there is 
not one chance in twenty of winning. The only ones who make 
money are the "inside" ones. The bookmaker has within one 
to win in all races, for only one horse can win, no matter how 
many run in each race — so when you bet on a race — if bets 
made with a bookmaker or "pool room" — you are betting to 
win, or for place, against the party who bets to lose. If five 
horses in a race, he has four chances to your one. If ten horses 

165 



in the race, he has nine chances to one — for only one horse can 
win. 

If you speculate in stocks, buy them outright, don't buy 
on margin — and buy only well-known stocks. Don't buy the 
cheap stocks, they are almost all foolish investments. Most of 
the cheap stocks — oil or manufacturing companies, may pay 
dividends for a short time out of the money received from in- 
vestors — not earnings — and then they "reorganize," and all 
the original stockholders are wiped out, and their stock is 
worthless. 

Same if you buy stocks on a margin. The market declines, 
your margin is absorbed — and you lose the money put up. 
Don't put it up. 

Don't gamble — the loss is always sure. Don't play cards 
for money. If you play poker — some other fellow wins. If 
you should win often, all your friends will later decline to have 
you in the game. 

The best way to do is to avoid all these things. There is 
danger in them. If you want to be successful, stick to plain 
common-sense mothods. Improve yourself by reading, study, 
application, concentration of effort, determination to do. 

SELF CONTROL 

In all affairs of business, social and home life, in all your 
relations with the world, study and practice self control. 
The man or woman who has that power over the temper or 
emotions — who is self contained, has poise, is reserved and yet 
affable and courteous — is the one who gains the respect and 
confidence of those he comes in contact with. 

167 



In business this is absolutely necessary, and in the home 
life inperative. It smooths out difficulties, avoids quarrels, 
gives you the best end of every dispute. 

Study to control your temper. Think before you speak. 

LUCK 

In all times and among all races of men there has been 
a belief in luck, and this superstition is not confined to any 
one class, but seems to be universal; though many very prac- 
tical persons will not admit their belief. Many claim that 
luck is what we ourselves make it — either good or bad. How 
much of luck is simply the result of just the natural course of 
events? Or is there some peculiar destiny or fate that clings 
to certain persons? Nothing in Nature is chance. Effects 
follow causes — but is luck different? We are not born alike. 
One is born to riches and luxury — another is born poor. One 
is born intelligent, another dull. Some have the opportun- 
ities of education — others have no such advantage. One 
ventures his all and loses — another takes a chance and wins. 
Is this luck or fate, or what is it? On strict analysis it can be 
nothing but the consecutive course of events — for there is no 
such thing as chance in destiny or the processes of nature. 

But why do some persons seem to be always lucky — while 
others seem to be pursued by misfortune? Is there such a 
thing as luck? 

ECONOMY 

One great element in the lives of all successful men is 
"Economy" — the avoidance of all wastefulness, and the ability 
to live on the amount you earn, and if possible save something 

168 



for capital. Small accumulations amount to larger sums with 
care and foresight, and often prove the entering wedge to 
success. Often just a little saved capital can start one in busi- 
ness. The prudent person lives within his or her income. 
Recklessness in the use of money — careless expenditures — the 
lack of self denial, are bars to success. 



PERSEVERANCE 

No effort is worth taking without the quality of persever- 
ance. Whatever you do in work or study, stick to it. There 
is no success without it. 

MEMORY 

Anyone can cultivate memory by simple observation and 
attention. 

Every thought follows and is connected with some other 
thought, and memory consists in the relation of one thought 
to another — a simple connection of ideas. 

If your memory is defective it is because you do not ob- 
serve carefully, or note the connection of your thoughts with 
each other. Every thought you have has been produced by 
something you have seen, heard or experienced. By a simple 
connection of ideas memory can be strengthened. Connect 
your thoughts of things with resemblances of things. 

We recollect all things by their differences or agreements. 
Note these differences or agreements by cultivation of your 
power of observation and you will find you can recall things to 
mind by one thing that you do remember, suggesting another 
that you have forgotten, 

169 



All knowledge is relative; that is, it is connected in our 
mind with other knowledge, as all ideas are connected with 
other ideas, and to memorize things we must so connect them 
with ideas related to them that we can recall them at will. 

To do this we must first of all cultivate our powers of 
observation. We must notice things, and get into the habit 
of attention. 

For instance you may be unable to recollect names or 
faces. How can the memory of names and faces be cultivated? 
Many business men, especially in retail business, can remember 
names and faces of customers they may have seen but once 
before. Hotel clerks seem to have almost miraculous memo- 
ries. Why is it? Simply the cultivation of the habit of observa- 
tion. If, when you are introduced to a man, you have pre- 
viously cultivated your powers of observation and attention, you 
will take pains to catch the name, and by a mental effort im- 
press it on your mind; you will observe the person's face and 
mentally connect the face and name. If the person has some 
peculiar feature you will notice it, and the mind will, as it 
wxre, index it, so that when you see that person again the face 
w T iII suggest the name and if you have cultivated the habit of 
attention you will recall the circumstances of your first meeting. 

Memory and the power to recall things consist almost 
entirely in the cultivation of the habit of noticing things. 

Books of many pages have been written telling how by 
connecting various ideas you can remember things. If you 
simmer it all down, the substance of it all is, simply, attention 
and observation. Just impress upon yourself that you want to 
remember. Impress upon your mind details^ and you will find 

170 



that one idea suggests another and you remember things and 
circumstances. Careless notice of things means poor memory. 
Intensive observation is the substance of a good memory. 

HOW TO WRITE LETTERS 

In business the correct way to write letters is of the ut- 
most importance. 

A well written, carefully expressed letter sometimes 
means the difference between success and failure. 

Few personjwho lack either business or social training can 
write good letters. 

Most persons are careless or indifferent — and a very large 
number are utterly ignorant of the first principles of correct 
letter writing, either for business, social matters or other 
affairs. 

In ordinary correspondence — social or friendly — the or- 
dinary note size, %Yl x 5Y2 inches should be used. In business 
the larger sheet, 8^ x * * inches. The envelopes should match 
the paper. All envelopes should have a return notice in upper 
left hand corner. This should never be omitted, for we are all 
liable to mistakes in addressing our letters and they may 
contain money or matter we would not wish to lose. 

All letters should first have your address and date in upper 
right hand corner. 

The name and address of the person you are writing to 
should be near the top at the left but in a line below the date. 
Then you w T rite below that the salutation — "Dear Sir," "Dear 
Madam," "Dear Mr. Brown," "Dear Mrs. Brown," or if a 
firm, "Messrs. Jones & Co., Dear Sirs" — or "Gentlemen." 

171 



Don't crowd your words or sentences. Leave a white 
margin at the left of at least a half inch to an inch. 

If you are writing to a stranger he will judge you by the 
style of letter you write. 

If a business letter, or one offering something for sale, it 
should be direct, pointed, incisive, and with no waste of words. 
Don't mix your ideas. Complete one idea before commencing 
another. 

If offering something to sell mention the purchase would 
be a benefit to the reader. Avoid as far as possible the men- 
tion of yourself as wanting to sell — avoid using I. Tell him 
" You will find the article offered a profitable purchase." 
Dwell on "you." He is interested in himself and his benefit. 
He does not care for your interest in it. Say what you have to 
say in as few words as possible — make it short, forceful, 
compelling, and interesting. The letter writer should know 
how to spell correctly. If poor in spelling, keep a small dic- 
tionary handy. 

If you lack style or knowledge in writing business letters, 
save the letters you receive from business houses — select the 
best and study them. 

Then the substance or body of your letter — commencing 
it just under and to the right of the salutation. You finish by 
putting below the last line and to the right — called the com- 
plementary close — "Yours truly," or "Yours, etc.," or "Sin- 
cerely yours," "Yours faithfully," or "Your friend," or any 
form that you may prefer, and under and to the right of this 
your name. 

Always give separate sentences for separate ideas and com- 
mence each sentence with a capital letter. Always a capital 

172 



letter after a period. For clearness and good style it is often 
better to take a separate line for each sentence and commence 
each sentence not at the extreme left but a little to the left of 
the middle of the page. Write clear and plain. Good penman- 
ship always produces a good impression, but avoid all flour- 
ishes or anything approaching a fancy style. A clear, clean, 
legible style of writing is a really fine accomplishment and should 
be aimed at by all person whose business or social connections 
require pen writing. For business it is best to send type- 
written letters if you can do so. 

In writing form your separate letters carefully. If you 
are not a legible or good writer (and many finely educated 
persons are not) you will benefit yourself very greatly by 
obtaining at any stationery store a copy book — same as scholars 
use at school — and practice until you have not only acquired 
a fine penmanship but have learned to correctly form your 
letters. The Spencerian system is the best, and easily obtain- 
able at small cost. 

In writing pen letters, while most well-informed persons 
spell correctly and understand the proper use of personal pro- 
noun I, there are many well-meaning persons w 7 ho, either from 
lack of information, or carelessness, or indifference, use a small 
i in wanting of themselves. This one habit or defect alone pro- 
duces in the mind of the intelligent or well informed reader a 
decidedly unfavorable impression, and always indicates that 
the writer is not familiar with up-to-date methods. All w r riters 
of letters either for social or business purposes should avoid 
any appearance of lack of intelligence, or show any careless- 
ness or indifference to appearances. We should all strive 
under all circumstances to appear at our best. 

173 



The way a letter appears to the person who receives it 
may mean much, if it is on some important affair, so care 
should be taken that it is written correctly, in good form, 
correctly spelled, and correctly constructed. 

PENMANSHIP 

In another part of this book directions are given how to 
learn to write well. Few persons realize the great advantage of 
legible penmanship. It means much to the person who aims 
to be successful, and anyone can write a beautiful hand if care 
and effort are put into the matter of attaining that end. 

Determination and will can accomplish almost anything 
desired, and if you determine by practice to become a fine 
penman, you can certainly be one. Just observe the rules as 
given in this book, and note from day to day your wonderful 
improvement. 

A fine, clear, legible and handsome writing attracts at- 
tention at once, and compels a favorable opinion. If such 
writing is in a letter applying for a position, that is the letter 
answered first, and in every case it takes precedence of all 
others, if with the good writing it contains good sense and clear 
expression. 

By all means try to improve your writing. The attempt 
to direct your thoughts to better effort will aid in advancing 
your mind development; it will help in giving you self con- 
fidence and faith in yourself. Try it, and note how just this 
one effort toward success leads you on to higher efforts and 
development. -Its effect is marvelous, and as you note your 
improvement and find out how artistic and beautiful your 

174 



penmanship becomes, you realize what attention and will and 
effort mean in your progress to better advancement. 

Writing shows character, and the more artistically and 
legibly it is developed, the plainer it shows the character of 
that person. 

In all clerical positions a person writing a fine clear style 
can always command more salary — and if other means of 
development have been used successfully as directed for mind 
and will — that person continues to rise. 

You must keep in mind that to develop good penmanship 
requires just the same determination, perseverance and con- 
centration of purpose as do the other necessary qualities that 
advance you to something better. 

SYSTEM 

The necessity of sytem in any business should be appar- 
ent to everyone. 

System is the orderly arrangement of matters. A method 
of conducting your affairs that they go smoothly and with a 
definite purpose. It is keeping things in order, and following 
a plan. A way to accomplish the most with the least trouble, 
labor or expense. 

With the business man it is a proper planning ahead, and 
so ordering his business affairs and details that everything 
works smoothly and gives the best results with the least fric- 
tion. It makes all work easier, is a saving in time, and makes 
all parts or departments of a business work correctly together- 

No business can be fully successful without careful regula- 
tion of all details. Some business can be run haphazzard, and 
perhaps make large profits, but much larger profits would be 

made by a correct method. 

175 



BUSINESS SUCCESS 

While all men cannot be so successful as to become mil- 
lionaires, nearly all can be successful in some business or some 
position or profession. 

The fundamentals of business success are few and simple. 
They consist of Perseverance, Energy, Industry, Singleness of 
Purpose, Attention to Business, Self Confidence, Determina- 
tion, Economy, and with these should go Enthusiasm, Cour- 
tesy, Common Sense, Honesty and determined Application. 

In the first place a business should be built on a firm 
foundation of Honesty. Without it no business is safe. It is 
the best under all circumstances, and gives a security that 
nothing else can give. A reputation for honesty is equal to 
capital, and often superior to capital. It is the best asset of 
any business. Be fair in all your dealings — fair to your cus- 
tomers and fair to yourself. This alone will largely help to 
increase and build up any business. Be honest to yourself as 
well as your customers. Keep your affairs close, and at the 
same time be above board in all your dealings. 

TACT 

One of the most necessary things in business is Tact. 
Tact is wisdom and careful management of your w r ords and 
actions. It is doing the right thing at the right time — the most 
correct thing the circumstances require. The avoidance of 
embarrassment by saying or doing the right thing. 

POLITENESS 

Another very important thing is Politeness. Under all 
circumstances it pays to be polite. It is the most inexpensive 
of all accomplishments and one of the most valuable to have. 

170 



Be polite, not only in manner but in the tone of your voice, 
for often the tone means more than the words spoken. Cul- 
tivate a pleasant, agreeable way of speaking, both in manner 
and tone. Let your tone express politeness quite as much as 
your manner. 

PERSEVERANCE 

It is necessary to cultivate Perseverance. Stick to your 
business and its duties, whether you have a business of your 
own or hold a position. Avoid any appearance of idleness or 
neglect. Strict industry always pays. 

FALSE PRIDE 

Avoid false pride in the necessary things to do, whether 
for yourself or for an employer. Don't refuse to do a thing 
because too proud to do it. Never be above your business, 
even if at times the work seems menial. 

Whether you are a clerk or proprietor, have confidence in 
yourself. Be above any consideration of failure. Feel sure of 
your success and you have made success sure. 

COMMON SENSE 

Use Common Sense in business. While common sense is 
really uncommon sense, anyone can apply it by simply using 
cool judgment in his affairs. 

LOVE YOUR WORK 

To be successful in any business, profession, or position 
it is necessary to love your work, and to be enthusiastic in it. 
Much depends on this. If you love your business or your 
work and feel enthusiasm for it, it means as much for success 
as the necessary qualities of energy and perseverance. 

177 



CONSIDER THE FEELINGS OF OTHERS 

In all business transactions, and in all social and family 
matters, consider that others have just rights, and are entitled 
to the same consideration you expect from them. In matters 
of disagreement or dispute try to "put yourself in the other 
fellow's place." In other words, be just in all your dealings* 
Do not let others impose upon you, but always consider the 
rights of others. 

HOW TO IMPROVE YOURSELF 

You cannot develop and become efficient, and secure 
advancement and success by simply reading in a book the 
methods for securing success. It requires much more than 
that. You must carefully study these methods. It will not 
do to read these rules in a careless or unthinking w r ay, or to 
have your mind on something else. They must be carefully 
studied, and the main points read over again and again, with 
careful and strict attention. To read without concentration 
of thought is a habit with many, and a bad habit, for it is one 
of the reasons why so many have poor memories. To benefit 
by any instructive reading it is necessary to concentrate your 
thoughts on the subject before you — to intensely absorb its 
meaning — to impress it on your memory. This should become 
a habit, and particular attention should be given to make 
concentrated attention to the matter on hand a particular and 
personal habit so that anything demanding your attention is 
impressed upon your memory. This is one of the most import- 
ant things in self development. To train your mind to con- 
centrate on your work — to do it better — means improvement 
and advancement. It leads to success. 

178 



CONCENTRATION 

The man who succeeds is the one who can concentrate his 
mind on his work, who gives it the most accurate and careful 
attention, and bends his whole will upon the thing he has to 
do. This means efficiency. No man can be efficient if he al- 
lows his thoughts to wander w T hen all his careful attention is 
necessary to properly do his work. No matter what that work 
is, do it well, do it the best you can, do it thoroughly. Take a 
pride in doing it the best you can. Many persons miss ad- 
vancement by careless attention to their work. Do not 
imagine that work can be slighted or carelessly done and pass 
as good. The careful employee is the one that the man higher 
up picks out for advancement. 

To acquire the faculty of concentration you must train 
your mind by daily effort to think right; you must so train it 
that you can control it and direct it with as perfect ease as 
you can contiol and direct muscular effort w T ith exercise and 
development. The trouble with most persons is that they 
give no attention to this — they do not look within themselves 
to find out in w r hat way their minds need to be trained and 
developed. By continued study of yourself you can perfectly 
train your mind to be accurate and efficient. Look within 
yourself — study to discover where you are lacking in any 
quality whose development w r ouId benefit you. Develop that 
quality. Are your manners lacking in smoothness and cour- 
tesy? Study to make them better. Is your use of language 
faulty, ungrammatical, or fails to perfectly express your ideas 
with clearness or decision? Concentrate your mind on your 
determination to improve. Apply this idea to everything in 
your life that is for good. Concentrate your mind. 

179 



By attention to this you can so improve that you will be 
a surprise to yourself. 

You must understand this cannot be done in a short time 
— it is often only the result of careful attention, and takes 
time to accomplish a decided change — but the change comes if 
daily thought is given to your desire for betterment, and the 
will to improve. 

As our minds enlarge and develop we rise in the estimation 
of others and in our own, and make ourselves superior to what 
we were. We become capable of success and we get success. 

PROMPTNESS 

It pays to be prompt. It pays to be punctual. The 
employee who is always at his work on time is the one who is 
efficient and reliable. 

The steady, painstaking clerk is the one who is always 
"on time" in all he does and he is the one who rises to better 
positions and more salary. 

The one who does not hurry, except when considering his 
own pleasure or amusement — who thinks to be "on time" will 
not add to his salary, is just the one who does not get advance- 
ment — for the very indifference he feels about being prompt 
is part of his natural disposition or character, and is the ele- 
ment that keeps him down. The careless, indifferent person 
will stay down because that flaw in his character is a bar to all 
successful effort. It is only by conscientious attention to 
business, by promptness in all details, that success in any posi- 
tion or any business can be secured. 

Therefore, if you discover in yourself this fault, try to 

correct it at once by persistent effort to improve. Be "on time" 

in everything. 

180 



REGULAR HABITS 

Punctuality and regular habits are essential if you would 
be successful in any business. 

Arrange your duties in systematic order, and make it a 
practice to attend to them regularly, and with a definite pur- 
pose. 

By this means you will accomplish more in less time, and 
with less effort. Be systematic, and be exact. Do not make 
statements that you are in doubt about. Be sure of what you 
state — be definite. 

Many men fail in business from just this deficiency. They 
are not exact — not definite. They guess at things instead of 
knowing. Don't guess when you make a statement — be sure 
you are right. 

DISSIPATION 

All forms of dissipation should be carefully avoided. 
Nothing so completly destroys a man's chance to rise as dis- 
sipation and bad or careless habits. No clerk goes to business 
tired and fagged out without it being noticed by others and by 
his employer — and no employer will advance the man w r ho 
shows habits of dissipation. 

Keep good hours and always be at your work in the morn- 
ing fresh and cheerful, and equal to the day's work. 

Avoid all drain on your health or vitality if you desire to 
succeed. Life is a strenuous race, and the man who is fit and 
well, who keeps his health, is strong and active, is the one who 
wins. 

Be cheerful minded, keep a happy disposition, but avoid 
being frivolous or indulging in light or foolish talk or actions. 

181 



Select good companions, do not read books that do not im- 
prove your mind — conduct yourself with a reasonable degree 
of seriousness. This gives you dignity and solidity of character. 

POSITIVENESS 

The positive man — if his positiveness is based on actual 
knowledge and good common sense — is the man who succeeds, 
for the positive man is the one who is sure of himself, and such 
men are efficient. Efficiency means success. 

YOUR HEALTH 

While many men not possessed of vigorous health have 
been successful men, they were so because they had within 
themselves or had cultivated the will power that makes suc- 
cess, and rose to a high level in spite of the handicap of ill 
health. 

Vigorous health is one of the best assets a man can have. 
With it the man of less ability may rise, and it should be care- 
fully preserved. 

Good health means cheerfulness and attractive person- 
ality. The man with good health can devote all his energies 
to business, and with other qualities developed of mind and 
body, can compel success. 

Anyone with reasonable care and attention can have good 
health. Ill health often arises from lack of knowledge about 
how to live and how to eat, and by obtaining of proper know- 
ledge of these matters health can be preserved, or if lost, can 
be regained. 

The human body is wonderfully made. It is a marvelous 
piece of mechanism, and needs more care than would be given 

182 



a fine machine. It is often the careless neglect of simple hygi- 
enic rules that causes ill health. By using this wonderful piece 
of mechanism reasonably and sensibly it can be kept in perfect 
running order. 

Don't overtax your strength. Don't waste your energy. 

Don't eat too much, or improper foods. 

Take proper exercise. Breathe correctly by practicing 
deep breathing. 

Bathe frequently. 

Live moderate^ in all things. 

Think correctly, for your thoughts have much to do with 
your health. 

For right eating it is only necessary to avoid overeating 
and the frequent eating of many of the modern overrefmed 
foods that are deficient in nourishment. 

Cultivate a liking for foods made from the natural whole 
grains — whole wheat bread, whole wheat crackers, vegetables, 
fruits. 

Avoid an excess of meat. 

Beyond this the normal person can be guided by his ap- 
petite. If out of health it can often be regained by proper food 
or reasonable fasting. 

GOOD HABITS NECESSARY FOR SUCCESS 

Avoid all dissipation. Be moderate in all things. Use 
common sense, not only in your business affairs but in } r our 
amusements. Avoid extravagance and all wastefulness. 

If you want to advance you must keep reasonable hours, 
so that you start your business each day feeling fit for your 
work. No man can be efficient who is not careful to keep him- 
self in proper condition. Avoid all things that interfere with 

183 



your keeping fit. Keep your health, your energy, your will 
power, your ability to attend to your business in good working 
order, and this can only be accomplished by the cultivation of 
good habits. 

Don't get into the habit of delay. Do not put off the 
doing of a thing that should be done now. Do not get into the 
habit of carelessness in your work, or lack of attention and con- 
centration. Get a habit of doing things right. "Anything 
worth doing at all is worth doing well." Do your work well. 
Do it the best you can. Take a pride in doing it better and 
still better. It always pays. 



SELF CONTROL 

There is no one element more necessary in the develop- 
ment of character than the ability to control one's self. Do not 
act from impulse or hastily. As far as possible, carefully con- 
sider what you say. Be self restrained. The ability to hold 
one's self in perfect control gives poise and dignity. With good 
common sense it gives weight and importance to what you 
say. The man who is well balanced, who holds himself well 
in hand, who talks with discrimination and practical good 
sense, is listened to with respect and appreciation. He is looked 
up to and his opinion and judgment are asked for. 

Be slow to anger, and even in anger be courteous and self 
restrained. In this way more is gained than if you give way to 
harshness and heated argument. By every effort of your 
mind study to obtain perfect self control. 



184 



CAREFUL SPEECH 

In all your affairs — business, pleasure, in the family — be 
careful in your talk. Do not use slang. Think before you 
speak. Try to make this a habit — to consider what you intend 
to say — for upon this care in many cases depends the peace of 
a household — or friendship — or business affairs. Avoid anger 
as far as possible, and try to get the habit of restraint that 
avoids quarrels. In conversation or business matters express 
your ideas brieffy. To be brief means to be exact — to clearly 
express your meaning — to be efficient. Avoid always an 
excess of words. The most interesting matter of business or 
friendship can be made dull and prosy by lack of briefness. 
Let your speech be to the point, lucid, clear, crisp, and sensible. 

Careful speech means much in all the affairs of life. Cul- 
tivate it. 

GOOD BREEDING 

This is something that sometimes seems to be born in one, 
and is apparently part of him as much as the color of his eyes 
or hair. It, however, is not strictly an inherited quality. 
The bearing and manners of a man depend upon his environ- 
ment even more than inheritance. In families of education 
and refinement the children are environed with influences that 
elevate and develop their finer feelings and sentiments, and 
refinement and good breeding become natural to them. And 
this environment does not always depend upon riches. Many 
families of moderate means or poor, are refined and well bred. 
Because a family is poor it does not follow that they are coarse 
and unrefined — but coarseness and the absence of refinement 
are generally found among the poor, who lack ambition to 

185 



better their condition — or are careless in their habits, or shift- 
less. If it has been the fate of a man to be born of such a family 
he can rise above his surroundings, and develop all the qual- 
ities of the well-bred man if he has the ambition, and cultivates 
the energy and will to rise. With the exercise of that ambi- 
tion and determination to improve will come the graces of the 
well informed and well poised man — especially so if with his im- 
provement and self development he cultivates the acquain- 
tance of well-informed men. As he rises to higher levels and 
acquires the rewards of intelligent effort in a better income, he 
will find, if he has developed the necessary quality of economy 
and cultivated his good sense, that with the acquirement of 
more income and the ability to indulge the refined tastes that 
come to the self-developed man, he has become well bred — 
has in every way become a finer person — a fact which he 
recognizes himself, and which is apparent to all he comes in 
contact with. With the gaining of wealth there should be a 
finer character, a refined and courteous bearing, a nobler mind. 

This should be the effect of wealth, and is the effect on the 
man of fine instincts. 

It is only the man who cannot outgrow his coarseness who 
is made overbearing or pompous by wealth. 



HOW TO ADVERTISE 

Most businesses require some kind of advertising to be 
successful, and the kind and style of your advertisement means 
success or loss. 

It is not sufficient to simply state your business and 
address — there must be something to attract business to you, 

186 



more than to your competitor — and to do that there must be 
snap and originality in your ads. Whatever you have to offer 
try to offer it in a way different from your neighbor. 

In the first place it must attract the eye at once, either by 
a prominent headline or blank space, or size of ad. But as 
large ads. are very expensive, you must try to put in the 
space you feel you can afford to use, such "copy" as will "draw." 

If you have any special article to offer, make that article 
prominent and attractive, either by asking attention to quality 
or price. Make your statements short, crisp and to the point. 
Avoid excess of words. Make your announcement brief, 
pointed and unique if possible. Space used is always an ad- 
vantage and clear good-sized t}^pe draws better than small 
type. A large headline or a picture always catches the eye. 
Aim to be original. 

If you are in a business that you can by writing letters 
reach customers — and have an office force, if only one type- 
writer — you will find this in some instances, and for some 
kinds of business, even better than newspaper or magazine 
advertising. 

If your business is dealing in some kind of staple goods, 
this system will not prove profitable unless you can offer some- 
thing in price, quality, or in some other way different from 
your competitors. If you have any kind of a specialty this 
system can be used to advantage by stating in a short and 
definite way the advantages of the article. In all such cases 
it is almost invariably necessary that you offer to send entirely 
without cost a try-out sample. If you really have an unusual 
article, this system is almost sure to bring profitable returns. 

187 



To get names you must have directories with the names of 
parties you wish to reach. A U. S. Directory answers for any 
kind of business as does also a Commercial Agency Book. 
This is probably the best way to get business if your line of 
goods is right for it. 

If you advertise in papers or magazines you will find at 
first it is best to use the ones that are not excessive in their 
charges — but which are old established or are known to have 
a circulation among the kind of people you want to reach. 
If you find these publications give good results — then try the 
larger and more expensive ones — with moderate ads. at first. 

In some cases the magazines of large circulation and high 
prices do not do as well in proportion as the smaller ones, and 
in some cases make a serious loss when the smaller ones would 
make a profit. The reason of this is that the circulation, 
though extremely large, may be partly covered or overlapped 
by a smaller magazine. Then you must consider if the mag- 
azine appeals to the certain class you want to reach. There is a 
wide difference in this respect. In some fine weeklies or month- 
lies the ad. that pays well, in some equally good magazine 
does not pay in them because there seems to be a different 
class of readers for the different publications. For instance, 
a good, honest, straightforward ad. that pays well in one pub- 
lication will not bring paying results in another that seems 
just as good in its general appearance and contents, unless the 
ad. is made sensational or exaggerated. This is a singular fact, 
but it is a fact, and should be considered by any advertiser if 
offering a specialty. 

All ads. should be keyed so you may know which publica- 
tions are profitable and which not. If you use only a few 
mediums you can use the street numbers near you. 

188 



If extensively advertising then some other way must be 
used such as Desk i, Desk 2, or Dept. 1, Dept. 2, or Room 1, etc. 

This, of course, must differ in the different magazines. 

To keep track of results, keep separate sheets for each 
medium, with the name of the magazine at the top, and at 
right-hand corner the key, such as Dept. 1. At left-hand corner 
put the date you receive the first answer to your ad. in that 
magazine and mark that sheet, Sheet 1 . At the extreme right 
make a memo, of the ad., its date and cost, and each succeed- 
ing ad. put in this column. By having a column of net profits 
against your daily entries of answers to ads. you can at any 
time tell at once if the ad. is paying or losing. 

In addition to this, have a sheet showing the totals from 
all mediums each day. For instance : 

1st Sheet Total Profits Magazines Cost of 

Date of 1 st ad. Sales Key number Ads. 

& succeeding replies & 
Total sales each day. 

All ads. are charged for as if set in agate type, 14 agate 
lines to inch, single column. If set in larger type the agate 
measurement is charged. Therefore, in figuring cost you must 
consider the cost of 14 agate lines to each inch, whether you 
use one size type or another, or if you use borders or pictures. 

The best of all ways to advertise is to so express yourself 
in your "copy" that the reader will believe you are honestly 
telling him facts — that he believes every w r ord of the ad., and 
the only way to write such ads. is to believe it all yourself — 
to offer goods that you know to be honest. It is the way you 
put it, that attracts — and the ad. must have the qualities of 
salesmanship if you expect it to pay. 

189 



A SIMPLE WAY TO DETERMINE YOUR PERCENTAGE 
OF COST OF DOING BUSINESS 

And how to add this to the Actual Cost of your goods 
to determine just exactly your Net Profit. 

It is really remarkable to know how few business con- 
cerns, especially those doing a modest business ranging from 
$25,000 to $100,000 a year, have never been able to determine 
just how much it costs them each year to do business for each 
current month; but with the following explanation it is easy 
to determine your exact cost and to know just what your net 
profit is on goods that are sold. 

It is only necessary to keep an accurate and complete list 
of your expenses as follows : 

Cash expenses, 

Rent, 

Salaries, including owners, partners or officers, 

Dues, 

Taxes, 

Cartage, 

Allowance on discount account, 

Interest on loans or discounts, 

Light, 

Heat, 

Power, 

Repairs, 

Telephone. 

If property is owned instead of being rented, charge as ex- 
pense, 6% of value. Total this for 30 days or for the 12 
months and then take your account of total Sales for the 
same period of time. 

190 



For instance, we will say that you are doing a business 
ranging from $50,000 to Si 00,000 a year and your expenses 
for that time covering every possible item that is expense, is 
820,000. In other words it would cost you S20.000 to sell 
Si 00,000 worth of goods. This is 20% and if it costs you 
§20,000 to sell $50,000 worth of goods your cost would be 40%. 

We will take it you are doing a business of Si 00,000 a 
year and to the actual costs of your materials that go into your 
Manufactured product you must add $20 to every Si 00 of 
sales; that is, add the actual cost of your goods, S20. If an 
article costs you S50 and you sell it for Si 00 your net profit is 
$30; your gross profit is S50. As the total gross sales increase 
your percentage of cost will decrease. This is a safe basis to 
work on. 

WHAT ARE THE ELEMENTS OF A SUCCESSFUL 

BUSINESS? 

A business to be prosperous must be conducted with 
System, Careful Attention and Honesty. In starting a business, 
if capital is small, credit may be necessary and credit is rarely 
given to any extent unless the party has established a good 
Character — has a reputation for honesty and good principles. 
This will sometimes take the place of capital — for credit given 
is actually capital used; and if the business is a venture based 
on sound sense, credit can generally be obtained by the person 
whose honesty and determination to succeed is believed in by 
persons whose goods he desires to deal in. 

It is seldom wise to start in any business without a knowl- 
edge of it and the goods intended to be dealt in. 

191 



Persons starting their own business generally have ob- 
tained a knowledge of the business, and branch off from some 
stablished line — or join with someone who has that knowl- 
edge. 

Whatever the line, its success depends on offering goods 
that people want. On representing them truthfully. On strict 
attention to every detail. On fairness to all, good nature, and 
a courteous manner. On economy, efficiency, and determina- 
tion to succeed. 

If contemplating a partnership, read the legal status of 
partnerships before entering into any. We cannot go into 
those details here, but any book store can supply a book 
giving legal knowledge for the business man in a small volume, 
treating of partnership, contracts, real estate, legal documents, 
wills, etc. 

Remember that Success depends upon strict attention to 
business, honesty, correct system, prompt payment of bills, 
care in allowing credits. 

If you are an employee in any capacity your advancement 
depends entirely upon yourself and your Determination to Rise 
by being Efficient — which you can be — anyone can be — by 
regulating his actions by the clear and plain suggestions given 
in this book. 

HORSE SENSE 

A quotation from Elbert Hubbard 

If you work for a man, in heaven's name work for him. 

If he pays wages that supply you your bread and butter, work 

for him, speak well of him, think well of him, stand by him 

and stand by the institution he represents. I think if I worked 

192 



for a man, I would work for him. I would not work for hinTa 
part of his time, but all of his time, I would give an undivided 
service or none. If put to a pinch, an ounce of loyalty is worth 
a pound of cleverness. If you must vilify, condemn and 
eternally disparage, w r hy, resign your position, and when you 
are outside, damn to your heart's content. But, I pray you, 
so long as you are part of an institution, do not condemn it. 
Not that you will injure the institution — not that — but when 
you disparage the concern of which you are a part, you dis- 
parage yourself. And don't forget, "I forgot" w r on't do in 
business.— ELBERT HUBBARD. 



193 



V 



HOW THIS BOOK CAME TO BE WRITTEN 

The publishers of this book have for many years dealt 
in a special kind of Pure Olive Oil, selling direct to the consumer, 
for the reason that it could not be supplied through the jobber 
and from the jobber to the retailer without making the cost 
to the consumer too high. 

It is the unusual olive oil mentioned in this book, and is 
sold under our own brand in handsome decorated cans. 



195 



A NECESSARY EXPLANATION 

CALLAHAN'S 
Special Olive Oil 

So many persons who purchased this oil wrote us, asking 
about diet and food — how to prepare and take mixed grains — 
how to take olive oil, that we found we could not take the time 
to answer by letter all these questions, therefore we concluded 
to put the most important facts about eating for health — 
partial fasting — and the use of olive oil, into a book. This 
book was the result. 

The facts about olive oil are unknown to most persons 
and we hope may be considered of value. 

At first the book was very small, and only described the 
Partial Fasting Method, Complete Fasting, the Mixed Grain 
Method, the Olive Oil Method, and gave a few other facts. 
With each succeeding edition more was added about foods, and 
modern researches and discoveries about food and health. The 
present edition now combines in one book the subjects of 
health, food and self development of mind and body. 

We trust our readers will excuse the necessary mention 
of ourselves as dealers in a special kind of olive oil. If we left 
this out the book would cost the same and we would have to 
answer many letters that the book now fully answers. The 
facts about olive oil are important to all persons seeking health, 
and the information given is new to many. The many uses of 
olive oil would have to be mentioned, as but few persons know 
of its virtues. In addition to this, many wrote us they could 
not obtain in their towns pure olive oil, but found this oil far 
superior to any they had used, and entirely different. 

196 



The writer has tried to treat the subject of Self Develop- 
ment — the Principle of Success — in as clear and concise a 
manner as the importance of the subject required, and has 
included in these pages in one book all the necessary informa- 
tion that some writers have made a series of books or lessons 
costing a much larger sum than this volume. 



197 



SAYINGS OF SOME PROMINENT MEN 



Most people would rather fail, sicken and die than think — 
and they do!— SHELDON. 

You benefit yourself only as you benefit humanity. 

—JAMES OLIVER. 

Anybody can cut prices but it takes brains to make a 
better article.— P. D. ARMOUR. 

When you open a school you close a prison. 

—VICTOR HUGO. 

Let our schools teach the nobility of labor and the beauty 
of human service — but the superstitions of ages past — never! 

—PETER COOPER. 

The great deeds for human betterment must be done by 
individuals — they can never be done by the many. — PEABODY. 

Success is rooted in reciprocity. He who does not benefit 
the world is headed for bankruptcy on the high-speed clutch. 

— H. H. ROGERS. 



198 



WHERE TO OBTAIN THE ARTICLES MENTIONED IN 

THIS BOOK 



These addresses are given for the benefit of readers of this 
book and are not advertisements. 

As this book is frequently ordered by persons in foreign 
countries we have left the brandy and gin directions to re- 
main in the book in this new edition. 

Wines, liquors and alcohol are not obtainable in the U. S. 
except by physician's prescription. 



GRAIN DEALER 

Edw^ard R. Donovan, 238 Fulton Street, cor. Washington, 

New York City. 

Whole Grains, Whole Grain Flour, Whole Malt, Ground Malt, 
Natural Bran, by Parcel Post or Express, 5 lbs. or over. 

NATURAL RICE 

Seaboard Rice Milling Co., 57 Laight Street, 
New York City and Galveston, Texas. 

Carque Pure Food Co., Inc., Los Angeles, California, 
Whole Rice and California Pure Food Products. 

GRINDING MILLS 

Enterprise Mfg. Co., Philadelphia, Penna. 

N. Drazin, 29 Murray St., New York. 

The A. W. Straub Co., 3737-39-41 Filbert St., 
Philadelphia, Penna. 

199 



GARLIC 

Sold at Fruit and Vegetable stores. Not generally sold by 

grocers. 

RIPE OLIVES 

Acker, Merrill & Condit, 55 W. 13th St., New York. 
All kinds of Fine Groceries. 

PECAN AND OTHER NUTS 
Charles S. Cash, 225 Fulton Street, New York City. 

OLIVE OIL 

George Callahan & Co., 218 Front Street, New York City. 
A special kind of Pure Olive Oil. 

Will send free a price list giving valuable information 
and cooking recipes, and testimonials. 



200 






